tag:blogger.com,1999:blog-51835375691132857292024-03-14T02:09:47.622-07:00North Carolina KettlebellsOne man's quest for strength and health through lifting and teaching kettlebells.Unknownnoreply@blogger.comBlogger181125tag:blogger.com,1999:blog-5183537569113285729.post-5362878907072332082019-08-19T02:40:00.000-07:002019-08-22T07:25:22.399-07:00Kettlebell Kings Adjustable Competition Kettlebell<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
I bought my first kettlebell in 2007- a cast iron
MuscleDriver 16k. Since then, I’ve bought 25 kettlebells of various manufacture
and design. I have pairs of competition kettlebells from MuscleDriver, Valery
Fedorenko, Perform Better, and Kettlebells USA. I’ve been pleased with all of
them, but my most recent purchase is truly the best kettlebell I have ever
purchased. In 11 years of buying and lifting kettlebells, I’ve never been
impressed enough to write a product review.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKtQdgD-QiCDe2A-rOr1G4ZkUwLwme1WoOeWoEkMHX5r5ExaUK1WQFeeww2IhSWPhoqrRg8nSPe6StYvqA0us-roGQLlW8jqaZS4MMuI98zv07s4AGHVWe7EDy1xaNRyvbglwbQSBHK8iK/s1600/Kettlebell+pic+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKtQdgD-QiCDe2A-rOr1G4ZkUwLwme1WoOeWoEkMHX5r5ExaUK1WQFeeww2IhSWPhoqrRg8nSPe6StYvqA0us-roGQLlW8jqaZS4MMuI98zv07s4AGHVWe7EDy1xaNRyvbglwbQSBHK8iK/s320/Kettlebell+pic+1.JPG" width="320" /></a></div>
<br />
<br />
<br />
The Kettlebell Kings Adjustable Competition Kettlebell has
the dimensions and feel of a standard competition kettlebell. A hex screw
removes the bottom half of the globe, exposing a threaded bar onto which
beveled plates are mounted to load the kettlebell to any weight from 14k to 32k
in 1k increments. Plates are bolted into place with a large nut. Two wrenches
are included. Overall construction is solid. The body of the kettlebell is
thicker than I expected. The finish is matte black and very smooth. You can
write on it with chalk if you need to mark the weight of the kettlebell. <br />
<br />
The concept is simple: the weight of the kettlebell changes,
but the shape remains the same. It’s been tried before, with varying degrees of
success. I've stayed away from these for years because of customer reviews: they just don't feel right, or they don't hold together through high-rep sets. I think Kettlebell Kings has perfected the design. Changing plates is
simple, and the product works.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinAG2T2O39ly8lbTyTwG3XD6DyF9EVoTIEU31NexTxgpk9iayrQrJpBrz0CQ0zlndBwmsab3k04lg2GSYpVPRgx2KVQH_CNafql4bWFoCgzIcYuOBRIv4MoDSUU05DETUwW_oAuIr_qHkn/s1600/kettlebell+pic+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinAG2T2O39ly8lbTyTwG3XD6DyF9EVoTIEU31NexTxgpk9iayrQrJpBrz0CQ0zlndBwmsab3k04lg2GSYpVPRgx2KVQH_CNafql4bWFoCgzIcYuOBRIv4MoDSUU05DETUwW_oAuIr_qHkn/s320/kettlebell+pic+2.JPG" width="320" /></a></div>
<br />
<br />
<br />
To test the stability of the design, I loaded the kettlebell
to 23k. Over a few days, I did two 30-minute sets of half-snatches totaling 490
reps. I did one session of 100 swings, and another session of 20 clean and
presses. I’ve had the kettlebell overhead more than 500 times. It’s been
snatched, dropped to the rack, and swung for hundreds of reps without
adjustment. When I took it apart to change the weight, everything was as tight
as when I assembled it. No rattles, nothing is loose.<br />
<br />
<br />
What about weight precision? I have an old doctor’s office
scale in my bathroom. I keep it calibrated with a 24k kettlebell. A few years
ago I took this kettlebell to an AKA meet because I wanted to compete with my
own bell. Yuri Petunovs weighed it on a digital scale: 24.0k. Perfect. I
brought it home and used it to calibrate my bathroom scale. Every so often I
check to make sure it’s still right. I brought the Kettlebell Kings adjustable
bell to the bathroom loaded at 23k. It should weigh in at 50.6 lb. It
registered at 50.4 lb., or 99.6% of the stated weight. That’s well within them
margin of error, and probably as close to precision as it gets.<br />
<br />
<br />
The best thing about the Kettlebell Kings Adjustable
Competition Kettlebell is the handle. It’s a 35mm handle (remember the 33mm vs.
35 mm debate a few years ago?), and fits my hand perfectly. It’s the most
comfortable competition kettlebell I own. The fit, texture, and shape are just
right for me. I did hundreds of snatches with a brand new kettlebell over a
three day period, and my hands are fine. I can do 30 minute sessions with no
hotspots or torn callouses. There is a sharp seam where the two halves of the globe
meet, but even without wraps, the seam does not touch my forearm at all. The
way I rack the bell, it does not both my upper arm either. Your mileage may
vary, but the seam does not bother me.<br />
<br />
<br />
I sold my two 32k competition kettlebells to pay for this
new kettlebell. It's much more expensive than any new single bell. Was it worth it? Without a doubt! I love the feel, finish, and
quality of the kettlebell. And in one compact unit, I can lift 19 different
weights, from warm-up and mobility work with a 12k, to serious lifting with a
32k.<br />
<br />
My training these days is more minimalistic than ever: deadlifts, presses, pullups, and high rep kettlebell lifts for long sets. My training space is smaller than ever. I've been looking for a single kettlebell to replace the rack full of bells I've bought over the years. I think I've found it.<br />
<br />
EDIT:<br />
<br />
By request, I've included photos below of the adjustable kettlebell beside the various brands of competition kettlebells I own. These are some of the most popular kettlebells on the market today. I did not realize before I put them side-by-side that the Kettlebell Kings bell is larger than the others. The distance from the handle to the globe is longer, the globe circumference is larger, and in most cases, the handle is wider. In my opinion, this makes for a more comfortable kettlebell.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSTq9r7ypsOWfMTWXS4VnfdtRX0aKRp5I97xMVWVAyYNIRWIFhLTWhf9MJorfSSE-tDatxXnGsC3wya8Zp7gYeKbybKEZMGetphfnIopSAOGnlI4UTHXVHRxfeGXO_nd1VrQG_V36MPV6V/s1600/IMG_0984.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSTq9r7ypsOWfMTWXS4VnfdtRX0aKRp5I97xMVWVAyYNIRWIFhLTWhf9MJorfSSE-tDatxXnGsC3wya8Zp7gYeKbybKEZMGetphfnIopSAOGnlI4UTHXVHRxfeGXO_nd1VrQG_V36MPV6V/s320/IMG_0984.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Kettlebells USA Paradigm Pro kettlebell</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<u><span style="color: #000120;"></span></u><br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia3m4YTtzjZJp-BhxivJ0He0FWBU0HBMDkP9f4ecEzv_31wOTH4eVicZOwgtEv2wfakH_vSie1NPhsIuLyjVg90iOfQiG6sKAuPZsQjM7g6r1Gw_56JmZ2h56G5YQeujpkPozjp0gWkEbM/s1600/IMG_0988.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBLaxpZ3fYCECgR5_YlB0TnA3Q4GBTcxFVQ_6jrTTLcCzrnNkmIiNwkcgwUOxqM2OaD_JgOHFezNyPQdGFiLEXP8O5hyMCpAhD3vf7r4InKcWceGck5h2evaYnjkhFRdmt1C4dwR_9Z7xG/s1600/IMG_0985.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBLaxpZ3fYCECgR5_YlB0TnA3Q4GBTcxFVQ_6jrTTLcCzrnNkmIiNwkcgwUOxqM2OaD_JgOHFezNyPQdGFiLEXP8O5hyMCpAhD3vf7r4InKcWceGck5h2evaYnjkhFRdmt1C4dwR_9Z7xG/s320/IMG_0985.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
MuscleDriver MD Pro kettlebell. Muscledriver is out of business, but I'm sure someone is selling these bells. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkkVX96kVddjmOFLMmXh6azlvskiz98zOqgD8XplrgkkzLU9QaFNGBLx_Wxl0UJAL3BEagL_3uBZ2vyCNCBHw_MoYrJBv9PVGpQueu82Sqi6ZUHl-G1P7CPw3Gk0yrq8BvqaC7FBWcFteD/s1600/IMG_0987.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkkVX96kVddjmOFLMmXh6azlvskiz98zOqgD8XplrgkkzLU9QaFNGBLx_Wxl0UJAL3BEagL_3uBZ2vyCNCBHw_MoYrJBv9PVGpQueu82Sqi6ZUHl-G1P7CPw3Gk0yrq8BvqaC7FBWcFteD/s320/IMG_0987.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br />Fedorenko "Flat Spot" kettlebell. One of my favorite designs!</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz8JF_1HAtO4ahAPA1_tw_OXRk-1uDyIOGQ41-7OxIzQpWp76OA_esKnHz7k7rWsZaN-0SGGY-FvgHPzKMJ838Wukx_Qy9IjaT7EmrPFCbmMb5-Ho4Esm6l0cENYqNxleqkzp2WeTCLtxd/s1600/IMG_0986.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz8JF_1HAtO4ahAPA1_tw_OXRk-1uDyIOGQ41-7OxIzQpWp76OA_esKnHz7k7rWsZaN-0SGGY-FvgHPzKMJ838Wukx_Qy9IjaT7EmrPFCbmMb5-Ho4Esm6l0cENYqNxleqkzp2WeTCLtxd/s320/IMG_0986.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Perform Better Prograde kettlebell</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghM8Sh9yyCJUmGwFcJW7bB7sJcZTpKnEJlCInAiVfI9pqS_Dz98WIz5FE1p6MrhpARybUj8NXy36v52GVanORhVC-cPghqgeJCaKdqoS4bo7VsBo-KxNzd2vlF9IHAod_nWqM3-PzvjlUb/s1600/IMG_0988.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghM8Sh9yyCJUmGwFcJW7bB7sJcZTpKnEJlCInAiVfI9pqS_Dz98WIz5FE1p6MrhpARybUj8NXy36v52GVanORhVC-cPghqgeJCaKdqoS4bo7VsBo-KxNzd2vlF9IHAod_nWqM3-PzvjlUb/s320/IMG_0988.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
MuscleDriver cast iron 40k. This kettlebell is closer to the dimensions of the Kettlebell Kings Adjustable Competition Kettlebell than any of the competition kettlebells from other makers. </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5183537569113285729.post-39883158480836109702019-08-14T02:55:00.002-07:002019-08-14T02:55:16.059-07:00July 2019 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
31<span style="mso-tab-count: 1;"> </span>193 lb. Bench
press: 2x5 @ 145 lb. Swings, 20k: 5 reps every 30s for 10m = 100 reps. Nice and
easy. Deadlift: 5 singles @ 245 lb. Windmill: 5 reps each arm @ 20k. I’m
getting into my groove with the deadlift, so it feels easier than ever. Today
was the halfway session in the cycle I’m doing. After 4-5 more weeks of pulling
245 most days, I’ll be ready to test. Kettlebell swings nice and easy. <br />
<br />
30<span style="mso-tab-count: 1;"> </span>193 lb. Tried
to do ½ snatch, but left elbow still a little sore. Straight arm training only.
Kettlebell swing, 24k: 250 in 20m. Did sets on the :00 and :30. Sets of 10
first 5m, then sets of 5. Deadlift: 5 singles @ 245 lb.<span style="mso-spacerun: yes;"> </span>I have not done this many swings in a while,
so I was sore afterward. <br />
<br />
26<span style="mso-tab-count: 1;"> </span>191.5 lb.
Today was a heavy day on the Daily Dose deadlift program: 90%. Did 2 rack pulls
with 315 lb. to prime my CNS for heavier weight, then loaded the bar to 290 in
the rack. Pulled it, then walked it out. Did the first rep as a “top down”
deadlift: lowered it to generate tension, then pulled it. Four more singles
from the ground. Felt heavy, but not close to limit. Afterward, 20 minutes of
easy kettlebell lifting with a 16k: alternating hands doing snatch, press,
clean, jerk, swing to switch (1 cycle) did 4 cycles per minute for 20 minutes.
40 reps per arm of each lift, and worked up a good sweat. Then an hour of
weed-eating and some light manual labor. <br />
<br />
24<span style="mso-tab-count: 1;"> </span>½ snatch: 253
reps in 30m. First 4m: 8rpm @ 24k. Switched to 22k for remainder of set.
Minutes 5-28: 8 rpm. 15, 17 reps last two minutes. 24k feels a little heavy,
but 22k feels just right. I’ll keep accumulating reps with 22k, and supplement
with 24k. Rested a few minutes, then did 2 rack pulls with 405 lb. <br />
<br />
23<span style="mso-tab-count: 1;"> </span>191.5 lb.
Bench Press: 2x5 @ 140 lb. Deadlift: 5 singles @ 245 lb. 1 rack pull and full
negative @ 365 lb. <span style="mso-spacerun: yes;"> </span>1 more deadlift @ 225
to put it back on the rack to clean up the platform. Throughout the day: 100
pushups, 15 pullups. 60 bodyweight squats.<br />
<br />
22<span style="mso-tab-count: 1;"> </span>Bench Press:
2x5 @ 140. Deadlift: 5 singles @ 245. Long cycle clean and jerk, 22k: 20m @ 7
rpm = 140 reps. Rested a while, then rack pulls from mid-thigh (4-5 inch pull):
2 reps @ 315 lb. 2 reps @ 405 lb. 1 reps @ 455. Deloaded bar to 315, pulled it,
walked it out, and lowered it slowly to the platform. <br />
<br />
20<span style="mso-tab-count: 1;"> </span>A few pullups
throughout the day. <br />
<br />
19<span style="mso-tab-count: 1;"> </span>Bench press:
2x5 @ 135. Deadlift: 5x1 @ 245 lb. Throughout the day: 100 pushups, 15 pullups.
<br />
<br />
18<span style="mso-tab-count: 1;"> </span>Bench Press:
2x5 @ 135. Deadlift warm up: 1x5 Romanian deadlift @ 135. Deadlift work sets: 5
singles @ 245 lb. ½ snatch, 24k: 30m. Minutes 1-4: 6 rpm. Minutes 5-14: 8 rpm.
Minutes 15-30: 6 rpm. Total 200 reps. Throughout the day: 50 pushups, 15
pullups, 20 hindu squats.<br />
<br />
17<span style="mso-tab-count: 1;"> </span>Bench press:
2x5 @ 135. Deadlift: 5 singles @ 245. <br />
<br />
16<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 245 lb. Long cycle clean and jerk, 20k: 30m. 8rpm first 4m, then 6rpm
last 26m. 188 reps. Very hot today, so just an easy set to get the reps in. <br />
<br />
17<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 275 lb. Unloaded and stacked a trailer load of firewood. In the
afternoon, did two hours of light construction. <br />
<br />
13<span style="mso-tab-count: 1;"> </span>½ snatch,
22k: 30m. 8rpm first 28m, 16 rpm last 2m = 256 reps. This would be CMS with a
28k kettlebell. I’ve got the technique, the pace, and the time, now I need to
ease up the weight. Rested 20m, then deadlift: 3 singles @ 245 lb. Rested a few
minutes, then push press, 16k: 6m @ 20rpm = 120 reps. <br />
<br />
12<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 245 lb. Jerk, 22k: 5m @ 12 rpm = 60 reps. Hand switch every :30.
Swing, 24k: 10 swings on the :30 for 5m = 100 swings. Pullups: 16 easy singles.
Dips: 6 easy reps. <br />
<br />
11<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 245 lb. Kettlebell clean, 20k: 6m @ 20rpm = 120 reps. Hand switch
every :30. Dips: 2x5. Chinups: 2x5. <br />
<br />
10 <span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 245 lb. ½ snatch, 22k: 30m @ 8rpm = 240 reps. Hand switch OTM. Heart
rate at end of set over 180 bpm. <br />
<br />
9<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 245 lb. Kettlebell clean and press: 5 singles per arm with 28k. Need
to make time for another long set soon. Crazy busy week.<br />
<br />
8<span style="mso-tab-count: 1;"> </span>Quick
session: kettlebell clean and press, 18k: 10m @ 10rpm = 100 reps. Hand switch
every 5 reps. 3,960 pounds cleaned and pressed in 10m.<br />
<br />
6<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 260 lb. Kettlebell clean and press: 2x10/arm with 18k. <br />
<br />
4<span style="mso-tab-count: 1;"> </span>Clean and
jerk, 24k: 12m @ 6 rpm = 96 reps. <br />
<br />
3<span style="mso-tab-count: 1;"> </span>189 lb.<span style="mso-spacerun: yes;"> </span>½ snatch, 22k: 12m @ 8 rpm = 96 reps. Rested
until full recovery, then jerk, 18k: 4m @ 20 rpm = 80 reps. I was hoping for
6m, but my quads could not take it.<br />
<br />
2<span style="mso-tab-count: 1;"> </span>Quick
session today. Deadlift: 5 singles @ 245 lb. Push press, 18k: 6m @ 20 rpm = 120
reps. Almost could not finish this set. The cardio was difficult, but
manageable. The real challenge was shoulder and triceps endurance. It got hard
to lock out and hold the bell stable by the end of the set. <br />
<br />
1<span style="mso-tab-count: 1;"> </span>Long cycle
clean and jerk, 22k: 24m @ 7 rpm (8rpm first 2m) = 170 reps. About 75% of the
number I need for CMS next year with the 32k. Rested a few minutes, then a set
of clean and press, 18k: 6m @ 10rpm = 60 reps. I’m sprinkling in pentathlon
sets as finishers, trying to work at the maximum pace with the next bell size
from the last (and only) time I tested the event. <br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-64369646775617047582019-08-14T02:54:00.001-07:002019-08-14T02:54:23.794-07:00June 2019 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
28<span style="mso-tab-count: 1;"> </span>½ snatch,
22k: 20m @ 8 rpm = 160 reps. Rested 5m, then long cycle clean and press, 18k:
6m @ 10 rpm. I think I’ll start using pentathlon lifts as finishers for most
workouts. If I do 20-30 minutes of ½ marathon lifts, then finish with a
pentathlon lift, I can train for both events.<span style="mso-spacerun: yes;">
</span>Later, 5 deadlift singles @ 245 lb. <br />
<br />
27<span style="mso-tab-count: 1;"> </span>Long cycle
clean and jerk, 22k: 10m @ 8rpm = 80 reps. Later, 5 single deadlifts @ 245 lb. <br />
<br />
26<span style="mso-tab-count: 1;"> </span>First
training session since the 13<sup>th</sup>. Long cycle clean and jerk, 20k: 18m
@ 7 rpm = 126 reps. Quit while still feeling good. Ended with 2x5 pullups, 2x10
dips.<br />
<br />
25<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 245 lb.<br />
<br />
24<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 245 lb.<br />
<br />
13<span style="mso-tab-count: 1;"> </span>Tried
kettlebell pentathlon today. Did max reps in each lift with a 16k kettlebell:
120 cleans, 60 clean and presses, 120 jerks, 108 ½ snatches, and 120 push
presses. Got a score of 1,056. This event is a cruel, sick joke. One of the
hardest things I’ve ever done. I’ll be doing more of this.<br />
<br />
8<span style="mso-tab-count: 1;"> </span>Deadlift:
5x1 @ 225 lb. Bent press: 5x1 per arm @ 22k. Feeling beat up from deadlifts,
dips, chins. Last week I tested my deadlift and 300 went up pretty easily. I
estimate my “sort of” max at 320. Daily deadlifting 240 is close to 80%. 225 is
70%, so I deloaded to 225. This weight feels good. I don’t know my max in the
dip and chin, but I think I’m getting too heavy in these as well, even adding
only 2.5 pounds a week. I also think my volume is too high. I think I’ll try 5
singles a day next week and see how I feel. The following week I’m at
encampment, so no lifting. Later in the morning, ½ snatch, 22k: 30m @ 8rpm =
240 reps. <br />
<br />
7<span style="mso-tab-count: 1;"> </span>Deadlift:
15x1 @ 240. Dip: 15x1 @ 35. Chin: 15x1 @ 20.<br />
<br />
6<span style="mso-tab-count: 1;"> </span>Deadlift:
11x1 @ 240. Dip: 11x1 @ 35. Chin: 11x1 @ 20.<br />
<br />
5<span style="mso-tab-count: 1;"> </span>Clean and
Jerk, 22k: 30m @ 6rpm = 180 reps. Deadlift: 9x1 @ 240. Dip: 9x1 @ 35. Chin 9x1
@ 20.<br />
<br />
4<span style="mso-tab-count: 1;"> </span>Deadlift:
7x1 @ 240. Dip: 7x1 @ 35. Chin 7x1 @ 20.<br />
<br />
3<span style="mso-tab-count: 1;"> </span>Deadlift:
5x1 @ 240. Dip: 5x1 @ 35. Chin 5x1 @ 20. ½ snatch, 22k: 250 reps in 30m 8rpm
first 20m, then 9 rpm last 10m. <br />
<br />
2<span style="mso-tab-count: 1;"> </span>Deadlift:
3x1 @ 240. Dip: 3x1 @ 35. Chin 3x1 @ 20.<br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-45517360452392355052019-08-14T02:53:00.003-07:002019-08-14T02:53:53.606-07:00May 2019 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
24<span style="mso-tab-count: 1;"> </span>187.5 lb.
Deadlift: 13x1 @ 230. Dip: 13x1 @ 30. Chin 13x1 @ 15.<br />
<br />
23<span style="mso-tab-count: 1;"> </span>188.5 lb.
Deadlift: 11x1 @ 230. Dip: 11x1 @ 30. Chin 11x1 @ 15. Half-snatch, 22k. Warm
up: 2m @A 10rpm. Work set: 30m @ 8rpm = 240 reps.<span style="mso-spacerun: yes;"> </span><br />
<br />
22<span style="mso-tab-count: 1;"> </span>188.5 lb.
Deadlift: 9x1 @ 230. Dip: 9x1 @ 30. Chin 9x1 @ 15. Jerk, 22k: 10m @ 10rpm = 100
reps. Jerk, 32k: 2m @ 12 rpm = 24 reps. <br />
<br />
21<span style="mso-tab-count: 1;"> </span>189 lb.
Deadlift: 7x1 @ 230. Dip: 7x1 @ 30. Chin 7x1 @ 15. Everything felt so easy
today. I was tempted to throw more weight on the bar.<span style="mso-spacerun: yes;"> </span>No rush though, going to stay the course and
let my training momentum grow. <br />
<br />
20<span style="mso-tab-count: 1;"> </span>Deadlift: 5x1
@ 230. Dip: 5x1 @ 30. Chin 5x1 @ 15. Good day for ½ snatch. 30m with a 20k.
8rpm for 26m. 12rpm next three minutes, then got 16 in last minute. 260 reps
total. Felt good all through set. Sprint at the finish was hard, but main body
of set was fine.<br />
<br />
19<span style="mso-tab-count: 1;"> </span>Deadlift: 3x1
@ 230. Dip: 3x1 @ 30. Chin 5x1 @ 15. <br />
<br />
18<span style="mso-tab-count: 1;"> </span>Deadlift:
15x1 @ 225. Dip: 15x1 @ 27.5. Chin 15x1 @ 12.5.<br />
<br />
17<span style="mso-tab-count: 1;"> </span>Deadlift:
13x1 @ 225. Dip: 13x1 @ 27.5. Chin 13x1 @ 12.5.<br />
<br />
16<span style="mso-tab-count: 1;"> </span>Deadlift:
11x1 @ 225. Dip: 11x1 @ 27.5. Chin 11x1 @ 12.5.<br />
<br />
15<span style="mso-tab-count: 1;"> </span>Deadlift: 9x1
@ 225. Dip: 9x1 @ 27.5. Chin 9x1 @ 12.5. Jerk, 28k: 10m @ 8 rpm = 80 reps. Rest
4m, then ½ snatch, 28k: 4m @ 8rpm = 32 reps. <br />
<br />
14<span style="mso-tab-count: 1;"> </span>Deadlift: 7x1
@ 225. Dip: 7x1 @ 27.5. Chin 7x1 @ 12.5. A little dumbbell prehab: 1 set of 12
of curl, lateral raise, French press with 12 lb. dumbbells. Slow and easy.<br />
<br />
13<span style="mso-tab-count: 1;"> </span>Deadlift: 5x1
@ 225. Dip: 5x1 @ 27.5. Chin 5x1 @ 12.5. ½ snatch, 20k: 20m @ 10rpm = 200
reps.<span style="mso-spacerun: yes;"> </span>After training, shoveled dirt for
2 ½ hours, making repairs to driveway.<br />
<br />
12<span style="mso-tab-count: 1;"> </span>Deadlift:
15x1 @ 220. Dip: 15x1 @ 25. Chin: 15x1 @ 10. Mounted rings on pullup bar so I
can do neutral grip/rotating pullups. Hopefully much better on the elbows for
the long term.<br />
<br />
11<span style="mso-tab-count: 1;"> </span>No training<br />
<br />
10<span style="mso-tab-count: 1;"> </span>Deadlift:
13x1 @ 220. Dip: 13x1 @ 25. Chin 13x1 @ 10. Half-snatch, 18k: 30m @ 10rpm = 300
reps.<br />
<br />
9<span style="mso-tab-count: 1;"> </span>Deadlift:
11x1 @ 220. Dip: 11x1 @ 25. Chin 11x1 @ 10. <br />
<br />
8<span style="mso-tab-count: 1;"> </span>Deadlift:
Deadlift: 9x1 @ 220. Dip: 9x1 @ 25. Chin 9x1 @ 10<br />
<br />
7<span style="mso-tab-count: 1;"> </span>188 lb.
Deadlift: 7 singles @ 220 lb. Dips: 7 singles with 12k + 2.5 lb. <br />
<br />
6<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 220 lb. Dips: 5 singles with 12k + 2.5 lb. Bad training day. Did some
sets of single clean and jerk, ½ snatch. Used various bell weights from 18k to
28k. Most sets were 2m. Just did not feel good. At bedtime, 25 pushups. <br />
<br />
5<span style="mso-tab-count: 1;"> </span>Deadlift: 3
singles @ 220 lb. Dips: 3 singles with 12k + 2.5 lb. <br />
<br />
4<span style="mso-tab-count: 1;"> </span>Deadlift: 15
singles @ 215 lb. Dips: 15 singles with 12k. ½ snatch, 18k: 30m @ 10 rpm = 300
reps. Good sesson.<br />
<br />
3<span style="mso-tab-count: 1;"> </span>Deadlift: 13
singles @ 215 lb. Dips: 13 singles with 12k.<br />
<br />
2<span style="mso-tab-count: 1;"> </span>Deadlift: 11
singles @ 215 lb. Dips: 11 singles with 12k.<br />
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">1<span style="mso-tab-count: 1;"> </span>Deadlift: 9 singles @ 215 lb. <span style="mso-tab-count: 1;"> </span>Dips: 9 singles with 12k</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-36298091336032220802019-08-14T02:53:00.001-07:002019-08-14T02:53:25.534-07:00April 2019 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
30<span style="mso-tab-count: 1;"> </span>185.5 lb.
Deadlift: 7 singles @ 215 lb. Dips: 7 singles with 12k. ½ snatch, 18k. Warm up:
2m @ 10rpm. Work set: 20m @ 10rpm. 220 reps total.<br />
<br />
29<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 215 lb. Dips: 5 singles with 12k. <br />
<br />
28<span style="mso-tab-count: 1;"> </span>Deadlift: 3
singles @ 215 lb. <br />
<br />
27<span style="mso-tab-count: 1;"> </span>188 lb.
Deadlift: 15 singles @ 210 lb. ½ snatch, 18k: 30m @ 10 rpm – 300 reps. <br />
<br />
26<span style="mso-tab-count: 1;"> </span>Deadlift: 13
singles @ 210 lb.<br />
<br />
25<span style="mso-tab-count: 1;"> </span>Deadlift: 11
singles @ 210 lb.<br />
<br />
24<span style="mso-tab-count: 1;"> </span>Deadlift: 9
singles @ 210 lb.<br />
<br />
23<span style="mso-tab-count: 1;"> </span>Deadlift: 7 singles
@ 210 lb.<br />
<br />
22<span style="mso-tab-count: 1;"> </span>Deadlift: 5
singles @ 210 lb.<br />
<br />
21<span style="mso-tab-count: 1;"> </span>187 lb.
Deadlift: 3 singles @ 210 lb. Half snatch, 16k: 40m @ 10rpm = 400 reps. This is
the most snatches I’ve ever done. Really felt the benefits of high-rep
snatches: core activation, efficient technique, cardio. Sweating profusely. HR
at end of set: 168 bpm. <br />
<br />
20<span style="mso-tab-count: 1;"> </span>187 lb.
Deadlift: 15 singles @ 205 lb. A few ab wheel rollouts. Light manual labor.<br />
<br />
19<span style="mso-tab-count: 1;"> </span>187 lb.
Deadlift: 13 singles @ 205 lb. Ab wheel rollouts: 2x5. Chin ups: 2x5. Bent
press, 24k: 5 per arm.<br />
<br />
18<span style="mso-tab-count: 1;"> </span>Deadlift: 11
singles @ 205 lb. ½ snatch, 18k: 20m @ 10rpm = 200 reps.<br />
<br />
17<span style="mso-tab-count: 1;"> </span>Deadlift: 9
singles @ 205 lb. <br />
<br />
9-16<span style="mso-tab-count: 1;"> </span>Traveled to
San Francisco. Did 50-100 pushups most days.<br />
<br />
8<span style="mso-tab-count: 1;"> </span>187 lb. ½
snatch, 16k: 30m @ 10rpm = 300 reps. Everything felt easy. Nothing was close to
giving out, but broke a heavy sweat and had a good cardio session. Lower back
felt fine. <br />
<br />
7<span style="mso-tab-count: 1;"> </span>5 sets of 20
pushups close to bedtime. <br />
<br />
6<span style="mso-tab-count: 1;"> </span>Helped a
friend move, then came home and trained. ½ snatch, 16k: 30m @ 10 rpm = 300
reps. HR at end of set: 145 bpm. In the evening, 5 sets of 20 pushups.
Deadlift: 2 singles @ 205 lb. Felt good. <br />
<br />
4<span style="mso-tab-count: 1;"> </span>186.5 lb.
Early morning pushups. 5 reps on the :30 for 10m = 100 easy reps. I’m thinking
of basing my training on moderate-high volume pushups and snatches for a while.
These movements complement each other, training the body in flexion and
extension. Push, pull, and cardio. Meanwhile, I’ll continue working on
restoring some flexibility, mobility, and strengthening some weak links. <br />
<br />
3<span style="mso-tab-count: 1;"> </span>186 lb.
Early morning bodyweight training. 100 pushups, 100 prisoner squats. 5 reps on
the :30, alternating between pushups and squats for 20m. Later, practiced bent
press and ½ snatch with the 16k. Bent press: 4 sets of 2 per arm, focusing on
mobility and a deep stretch. ½ snatch: 20m @ 8rpm = 160 reps. Focused on easy,
gentle snatches and steady breathing. Lots of easy reps today. <br />
<br />
2<span style="mso-tab-count: 1;"> </span>185.5 lb.
Easy bodyweight training, fasted in the early morning. 15 minutes of training.
First 5m: 5 pushups on the :30. Second 5m: 5 prisoner squats on the :30. Third
5m: 5 pushups on the :30. Total of 100 pushups and 50 squats. Tried some 16k
snatches. 1m on, 1m off @ 20 rpm for 16m = 80/80.<span style="mso-spacerun: yes;"> </span>Felt fine. Chiropractor appointment this
afternoon. He said he had seldom seen someone so improved in a week. <br />
<br />
1<span style="mso-tab-count: 1;"> </span>186 lb. 100
pushups in 10m. First 6m, did 10 reps OTM, then switched to 5 reps on the :30.
24 chin ups in 8m. 3 reps OTM.<span style="mso-spacerun: yes;"> </span>Played
with a few snatches and windmills with 16k. Lower back feeling much better. <br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5183537569113285729.post-13250508408536374862019-08-14T02:52:00.003-07:002019-08-14T02:52:53.876-07:00March 2019 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
27 <span style="mso-tab-count: 1;"> </span>186 lb. <br />
<br />
26<span style="mso-tab-count: 1;"> </span>Went to
chiropractor after being jacked up since March 23. Missed those two deadlifts
and back tweaked, then it went out Saturday night. Extreme pain and
misalignment Sunday through Tuesday. Visually noticeable pelvic misalignment. I
think my right gluteus media is weaker than my left, and under the load of the
deadlift, allowed my pelvis to drop out of alignment. I’m having to reconsider
deadlifting, as well as reducing the weight of my snatches. I’ll think it over
for a few days while I rehab, focusing on pullups, dips, and pushups, as well
as stretching and mobility.<br />
<br />
22<span style="mso-tab-count: 1;"> </span>186.75 lb.
Deadlift: singles at 135, 205, 255, 275, 300. Missed 315 twice. So for now, my
max is 300. I expect this to increase as I spend more time on power cleans and
front squats. After a few minutes, 5 pushups every 30 seconds for 10 minutes =
100. Using pushups to balance snatches. Then took a 30 minute hike in the
woods.<br />
<br />
21<span style="mso-tab-count: 1;"> </span>186.75<span style="mso-tab-count: 1;"> </span>lb. Clean, squat, and jerk, 145 lb. Power
clean, front squat, power jerk. 1 rep OTM for 10m. Then A+A training: ½ snatch,
28k: 5 reps OTM for 40m = 100/100 reps. <br />
<br />
19<span style="mso-tab-count: 1;"> </span>186.25 lb.
Easy basic strength training. Dips: 3x10. Chin-ups: 5x3. Deadlift: singles @
205, 255, 275, 300 lb. 300 is all I have right now. It went up easier than it
has in a long time.<span style="mso-spacerun: yes;"> </span>My last attempt at
300 was a failure. 315 or 325 might have been no problem today. Definitely
getting stronger! I’ll stay the course, doing barbell clean and jerks and high
volume kettlebell lifts several days a week. Maybe I’ll grab a few more plates
for my barbell. <br />
<br />
18<span style="mso-tab-count: 1;"> </span>Barbell clean
and jerk, 145 lb. Power clean, front squat, power jerk. 1 rep OTM for 10m. Then
30m of A+A ½ snatch intervals. 5 reps OTM for 30m, 28k = 75/75 reps. Worked on
elevating the kettlebell straight upward with minimal effort. Practiced
incorporating a strong shoulder shrug and ankle flexion in the pull. Made each
rep so much easier. From now on this will be my snatching style.<br />
<br />
14<span style="mso-tab-count: 1;"> </span>185.25 lb. <span style="mso-spacerun: yes;"> </span>Barbell clean and jerk, 140 lb. 1 rep OTM for
10m. Experimented with split clean, but did not like it, so switched back to
squat clean. A+A training, 32k: clean, jerk, ½ snatch, push press, swing OTM
for 20m. Total of 30m training. 10 reps each barbell clean and jerk, kettlebell
clean, jerk, ½ snatch, push press, swing per hand. Not a high volume day, but a
good session. 100 total lifts with the 32k. <br />
<br />
13<span style="mso-tab-count: 1;"> </span>No training.
Some pullups throughout the day.<br />
<br />
12<span style="mso-tab-count: 1;"> </span>187 lb. No
kettlebell training today. Did some moving. Barbell clean and jerk, 140 lb.
Squat clean, power jerk. 1 rep OTM for 10m. Dips: 3x10. 3-5 sets of 3-5
pullups. <br />
<br />
11<span style="mso-tab-count: 1;"> </span>Did some
lighter sets today. Clean and jerk, 28k: 10 @ 7rpm, hand switch OTM = 70 reps.
Rested 12m until full recovery. ½ snatch, 20k: 10m @ 10 rpm, hand switch OTM =
100 reps. Like most Mondays, not a lot of energy. Could have done quit a few
more snatches, especially if I did them first. Long cycle felt fast, but not
too heavy. I can tell that my A+A training with the 32k has gotten me stronger.
The cardio benefits are not bad, but I’ll definitely more running or longer
sets to be ready for a competitive 30m set. <br />
<br />
7<span style="mso-tab-count: 1;"> </span>186 lb. Good
session today. Barbell clean and jerk, 135 lb. 1 rep OTM for 10m. Squat clean,
power jerk. Immediately followed by A+A kettlebell training with 32k. Did 4m of
clean, jerk, ½ snatch, push press, swing. Then switched to 3 clean and jerks
OTM for 30m = 90 reps. The 32k kettlebell has never felt lighter. Feeling
strong. <br />
<br />
6<span style="mso-tab-count: 1;"> </span>185.25 lb.
Sore from yesterday’s session. No training, but frequent stretching throughout
the day. <br />
<br />
5<span style="mso-tab-count: 1;"> </span>187 lb. Good
training session today. 60 minutes total. Barbell clean and jerk, 135 lb. 1 rep
OTM for 10m. Full squat clean, power jerk. 50 minutes of A+A training: clean,
jerk, ½ snatch, push press, swing. 32k. 250 total reps with a 32k: 25 per arm
of clean & jerk, ½ snatch, push press, swing. Heart rate average estimate:
135. Probably 1,000 calories burned. <br />
<br />
2<span style="mso-tab-count: 1;"> </span>186.5 lb. <br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-1266227096987805802019-08-14T02:52:00.001-07:002019-08-14T02:52:07.126-07:00February 2019 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
28<span style="mso-tab-count: 1;"> </span>187 lb. Some
light construction, then training. Warmed up with easy power snatch practice
with an empty bar.<span style="mso-spacerun: yes;"> </span>Then clean and jerk:
115 lb. 1 rep OTM for 10m. Squat clean, power jerk. Then 30m of A+A training:
clean, jerk, ½ snatch, push press, swing with 32k OTM. 40m of training. <br />
<br />
27<span style="mso-tab-count: 1;"> </span>No serious
training today. Low energy, stopped up head. 10 barbell clean and jerks with
115 lb. <span style="mso-spacerun: yes;"> </span>Power cleans, power jerks. 5
rack jerks, 115. Practiced power snatch technique: 5 reps with 45 lb. bar. <br />
<br />
26<span style="mso-tab-count: 1;"> </span>187 lb. Early
morning training. Basement 53 degrees. Warm up, then barbell clean and jerk,
115 lb. 1 rep OTM for 10m. Full squat clean, power jerk. Then A+A training,
22m. Complex of clean, jerk, ½ snatch, push press, swing OTM. 32k. 55 lifts per
arm with 32k. Reduced the time of A+A training because I added weight to the
barbell, and have reduced my calories. Ended the workout feeling great. Later,
did a few sets of 5-7 pullups. <br />
<br />
25<span style="mso-tab-count: 1;"> </span>187.25 lb. No
real training, just 2x5 pullups. <br />
<br />
24<span style="mso-tab-count: 1;"> </span>187.25 lb.<br />
<br />
23<span style="mso-tab-count: 1;"> </span>187.5 lb.
Great training session today. Lots of energy. Started with barbell clean and
jerk. Full squat clean, power jerk. 100 lb. 1 rep OTM for 10m. Very easy,
focused on technique and moving the bar fast. Immediately moved to A+A
kettlebell work: 60 minutes with a 32k. OTM: clean, jerk, ½ snatch, push press,
swing. 30/30 reps of each. 70 minutes of work total. Kept heart rate in the mid
140’s, but felt great. Never felt short of breath, reps never slowed down.
Moved 21,000 lb. of kettlebell, 150 lifts per arm. All the cardio benefits of a
long easy run, plus the strength and power benefits of weightlifting. Recovered
quickly afterward. About 1,000 calories burned.<br />
<br />
21<span style="mso-tab-count: 1;"> </span>Easy training
again. Barbell clean and press, 100 lb. 1 rep OTM for 15m = 15 reps. Full squat
clean. Immediately followed by 16m of A+A kettlebell training. 5 snatches OTM,
28k. 31 minutes, heart rate in the mid 130’s. <br />
<br />
20<span style="mso-tab-count: 1;"> </span>Easy training
today. Barbell clean and press, 100 lb. 1 rep OTM for 15m = 15 reps. Full squat
clean. Pull, squat, and push in one lift. Every rep was easy, technique and
flexibility improving.<br />
<br />
19<span style="mso-tab-count: 1;"> </span>187 lb. 40
minutes of OTM training. First 10m: clean, front squat, military press with 95
lb. barbell. Some reps were a power clean followed by a front squat, others
full squat cleans. Just practicing before adding weight over time. Next 30m:
clean, jerk, snatch, push press with 32k. Then a few hours of light manual
labor. Feet very sore from yesterday’s run. No injury, just soreness in the
soles. <br />
<br />
18<span style="mso-tab-count: 1;"> </span>187 lb. Early
morning training. Front squat, 95 lb.: 5,3,2. Military press, 95 lb.: 5,3,2.
Front squat felt light, just working the pattern and flexibility. ½ snatch,
24k: 10m @ 8rpm = 80 reps. Pullups: 5,3,2. Hang power clean, 95 lb.: 5,3,2. All
reps felt moderate/easy. Rested about an hour, then went to the track with
family. Ran/walked 2 miles in 22:30, then walked another .7 mile at an easy
pace. Overall, an easy day, but very productive. <br />
<br />
15<span style="mso-tab-count: 1;"> </span>186.5 lb.
Good training session today. Started with 2x5 squats with 115 lb., because I
don’t get enough lower body stimulation from my kettlebell work. Then A+A
training, 32k: clean, jerk, snatch, push press on the minute for 30. Minutes
18-28, used 34k. Then 20 pullups in sets of 3, 2, and 1. Finished with 1x10
dips. Totals: 15 per arm of 32k clean, jerk, snatch, push press. 5 per arm of
34k clean, jerk, snatch, push press. 20 pullups, 10 dips, 10 squats. <br />
<br />
11<span style="mso-tab-count: 1;"> </span>188 lb. Long
weekend at Civil Air Patrol wing conference. Lots of meals out and poor sleep
in hotel rooms for two nights. Felt good for training, though. A+A training,
32k: clean, jerk, ½ or full snatch, push press on the minute for 60m. First
16m, also did an easy single pullup or chinup during rest periods. Did ½ snatch
first 30m, the switched to full snatch. HR averaged in mid-130’s for 60m. About
800 calories burned.<span style="mso-spacerun: yes;"> </span>Total reps per arm:
30 clean, 30 jerk, 15 ½ snatch, 15 snatch, 30 push press, 16 pullups. 120 lifts
per arm with 32k. Had enough wind the whole time, and never reach local fatigue
in any area. Afterward, 4 sets of 45 incline pushups on 4<sup>th</sup> stair.<br />
<br />
8<span style="mso-tab-count: 1;"> </span>No time for
a long session today, so I decided to test ½ snatch with 28k. I wanted to see
how a 10m set felt with hand switch OTM. I have not done a single set over 15s
in a long time. Did the full 10m @ 8rpm. HR at end of set: 174. Returned to
normal breathing in less than 3m. After 10m, felt completely recovered and
ready for physical activity. I’ve intentionally kept my HR under 145 in
training for months, but kept it at that rate for 30m + most sessions. This set
was mildly difficult, but it may be a PR for 28k ½ snatch. I could not have
gone for 30m, but I could have gone for maybe 14-16m. Takeaway: it seems like
A+A training is working. I was strong enough to handle 80+ reps with the 28k
because I’m using the 32k. I had more endurance than I expected because of the
aerobic affect of the training sessions. I was not prepared to go longer at
that HR, so I’ll definitely want to run a peaking cycle before trying for CMS.
Meanwhile, what I’m doing is working to my satisfaction, so I plan to keep it
up, and push the sessions out to 40-60m with the 32k, and also incorporate some
work with heavier bells. I’ve added 4.5 lb. to a 32k, to make it 34k. I’ll
include it in some of my sessions. I also need to include some easy running. In
the final analysis, I’m very happy with this set. I’m not ready for a
half-marathon set yet, but I can see how this is building a better base than
before. Meanwhile, I enjoy the training and feel stronger. <br />
<br />
7<span style="mso-tab-count: 1;"> </span>No real
training. 4 sets of 40 pushups on 4<sup>th</sup> stair. <br />
<br />
6<span style="mso-tab-count: 1;"> </span>186 lb. A+A
training, 32k: clean, jerk, ½ snatch, push press on the minute for 36m. 18 reps
of each per arm. 72 lifts per arm with 32k. When I started this kind of
training, 30 minutes of lifting was difficult. Now it is moderate. Definitely
getting easier. Pushups on 4<sup>th</sup> step: 4 sets of 40. <br />
<br />
5<span style="mso-tab-count: 1;"> </span>Several
hours of light construction. 3 sets of pushups: 40 reps on 4<sup>th</sup>
stair.<br />
<br />
4<span style="mso-tab-count: 1;"> </span>A+A
training, 32k: clean, jerk, ½ snatch, push press on the minute for 30m. 15 reps
of each per arm, heart rate fluctuated between low 140’s and low 120’s. Rested
a few minutes, then some leg and lower back stretches. 1 set of 75 incline
pushups on the fourth stair. <br />
<br />
2<span style="mso-tab-count: 1;"> </span>187 lb. 66m
of training. Started with 5m of long cycle, 2x12k @ 6rpm. Then immediately, 60m
of A+A training. Clean, jerk, ½ snatch, push press OTM. 30m with 32k, then 30m
with 28k. Total reps: 30 double clean and jerks with 2x12k. 15/15 clean, jerk,
½ snatch, push press with 32k, same with 28k. HR averaged high 130’s for 66
minutes. About 900 calories burned. Throughout the day, a few single and double
pullups.<br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-29935421595067670232019-08-14T02:51:00.001-07:002019-08-14T02:51:20.862-07:00January 2019 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
29<span style="mso-tab-count: 1;"> </span>Long cycle
clean and jerk, 2x12k: 5m @ 6rpm = 30 reps. Minutes 6-36: combo with 32k OTM:
clean, jerk, half-snatch, push press. Total of 15 reps per arm of clean, jerk,
½ snatch, push press. 36 minutes of training with a heart rate in the mid
130’s. <br />
<br />
26<span style="mso-tab-count: 1;"> </span>A+A session,
30m. First 14: 2 clean and jerk with 32k, then a single pullup and dip. Last
16m: clean, jerk, half-snatch, push press with 32k. Minutes 31-35: long cycle
clean and jerk, 2x12k @ 8 rpm = 40 reps. Totals: 14 pullups, 14 dips, 30/30
single clean and jerks, 16/16 half snatch and push press, 32k. 40 double clean
and jerks, 2x12k. <br />
<br />
23<span style="mso-tab-count: 1;"> </span>185.5 lb.
Changed up the training today. Started with a 3m set of long cycle with 24k. 8
rpm, 12/12 reps. Rested a few minutes, then long cycle, 18k: 10m @ 8 rpm = 80
reps. Rested 4m, then half snatch, 18k: 10m @ 8 rpm = 80 reps. Did not check
heart rate, but felt good. Perhaps just under aerobic threshold. Was not
breathing hard, could have gone much longer. Recovered very quickly. Shoulders
a little tender from lots of heavy training lately, so stopped at 10 each set.
Cardio was no challenge.<br />
<br />
21<span style="mso-tab-count: 1;"> </span>186 lb. A+A
training. Clean and jerk, 40k: 2 reps OTM for 30m = 30/30 reps. Kept the clock
going, and switched to 49k, 1 rep OTM plus 1 pullup. for 6m = 3/3. Still feels
very heavy, but 40k is manageable. Minutes 37-45, did 1 pullup OTM, and 10
pushups every second minute. Total of 45m training: 30/30 clean and jerk with
40k, 3/3 clean and jerk with 49k, 13 pullups, 50 pushups. Pulse fluctuated from
about 110 to low 140’s.<br />
<br />
17<span style="mso-tab-count: 1;"> </span>187 lb. A+A
training with Dorian. Simple session. 1 clean, 2 jerks OTM with 40k for 30m =
15/15 cleans, 30/30 jerks. Then did 1 rep each with 49k. Ended with a few
pullups and dips. <br />
<br />
14<span style="mso-tab-count: 1;"> </span>187 lb. Good
A+A session. On the minute for 60 minutes: 1 clean, 2 jerks with a 40k
kettlebell. First 15 minutes, did a pullup as well, but this kept my heart rate
higher than I wanted it to be, so dropped them. Finished with 5x5 dips. Total
of 30/30 cleans, 60/60 jerks, 15 pullups, and 25 dips. Heart rate fluctuated
from about 120 to 140. Good aerobic session, as well as building strength and
power. A nice mental break from long marathon sets. <br />
<br />
12<span style="mso-tab-count: 1;"> </span>187.5 lb. A+A
session, trying to keep HR under 140. 44 minutes total. Switched around during
set. Minutes 1-10: 2 clean and jerks OTM with 32k. Minutes 11-20: 2 clean and
jerks with 28k. Minutes 20-44: clean and 2 jerks, 40k. Total of 10/10 clean and
jerks with 32k and 28k, 11/11 cleans, 22/22 jerks with 40k. <br />
<br />
4<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 1;"> </span>187 lb. Worked on house for hours.<span style="mso-spacerun: yes;"> </span>Was going to do a great training session
today, but a hammer fell off a 10ft ladder and hit my shoulder. Hurts. Not much
lifting. LCCJ, 32k: 3 reps OTM for 12m = 18/18 reps. <br />
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">1<span style="mso-tab-count: 1;"> </span>188 lb. A+A training, modified. Every
minute on the minute for 30 minutes: 2 reps long cycle with 32k, 1 pullup, 1
dip. Total of 30/30 clean and jerks, 30 pullups, 30 dips. Pullups and dips were
easy, but that was intentional. Just got a new dip stand, wider than I usually
use. It fits inside my squat rack, so I can transition from pullups to dips
standing in the same place. Dips and pullups were like active rest after clean
and jerks. Heart rate after reps got into the high 160’s, usually in the 130’s
by the top of the minute. Average probably 150, which is higher than my MAF
number of 139. However, I felt good the whole time, and could have gone much
longer. Recovered immediately after training session. I really like this kind
of training. It feels too easy, but I know I’m getting strength and power along
with the cardio I need. I can get my 30+ minutes of cardio and my kettlebell
and bodyweight training at the same time. I don’t think it will get me to my
goal of MS in half marathon, but it will probably build the physical qualities
I need and prepare me to peak.<span style="mso-spacerun: yes;"> </span>I plan to
include some aerobic long cycle sessions as well. I’ll find a weight and pace I
can maintain for 30 minutes without letting my heart rate go over 140.</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-22095648723014307962018-12-07T14:44:00.001-08:002018-12-14T10:21:34.087-08:00December 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
14 188 lb. 30m of A+A training. On the minute: 5 snatches right, 5 snatches left, 1 power clean and power jerk with a 115 lb. barbell. All snatches with 24k kettlebell. Total of 50/50 snatches, 10 clean and jerks. Left side of mid back does not feel right afterward. In retrospect, I should have skipped the clean and jerks and just done 50 more snatches. <br />
<br />
10 Some easy swings and long cycle to warm up. A+A training for 20m. Alternated between 2-hand swings and pushups. First 10m did 5 swings with 40k, 5 pushups. Second 10m did 10 2-hand swings with 32k, 5 pushups. Total of 50 pushups, 25 swings with 40k, 50 swings with 32k.<br />
<br />
9- 189 lb. 1 hour of A+A. 24k snatch: 5 right, 5 left, 5 pushups. Repeated cycle 20 times for 100+100 snatches, 100 pushups.<br />
<br />
7- 189 lb. 1 hour of A+A style training. For the first 30 minutes, did 5 snatches right, then 5 snatches left (24k), then 5 dips at the top of each minute. Repeated this 3-minute circuit 30 times, completing all work within 15s. For the second 30 minutes, did 8 2-handed swings with a 32k at the top of one minute, followed by 2 wide-grip pullups the next minute. Repeated this 2-minute circuit 15 times. In total, completed 50/50 snatches (24k), 120 swings (32k), 50 dips, and 30 pullups. Average heart rate in low 140's for an hour. Online monitor says about 840 calories burned. <br />
<br />
4- 1 hour of A+A style training. Repeated a 3-minute circuit 20 times: 10 swings right, 10 swings left (24k), 10 pushups. All work completed in under 15s. Total of 400 swings, 200 pushups. HR averaged low 140's for an hour. About 840 calories burned. Too many pushups. My shoulders complained and kept me from training the next two days. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-18430846744780415052018-11-08T02:55:00.001-08:002018-11-08T02:55:32.060-08:00November 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>189 lb. Slept well, feeling better. Early
morning training. VWC snatch, 18k, 6 rep cadence, :15/:15. 26 minutes = 312
snatches. Heart rate at end of set: 184. According to an online calculator, I
burned 537 calories. 20 calories a minute. I don’t think I’m going to find a
better way to improve my conditioning, drop some fat, and build snatch volume.<span style="margin: 0px;"> </span>I may spend the winter doing a cycle of VWC
and basic powerlifting to build a base of conditioning, strength, and snatch
resilience. Then I can be ready for a specific cycle of half-marathon training
toward MS or CMS. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
6<span style="margin: 0px;"> </span>189 lb. been sick for a week, and eating
everything in sight. Woke up at 3:30 this morning, and could not get back to
sleep. Tried to do half-marathon and VWC work, but very little energy. Did a
few sets of half-snatches: 2 minutes with 24k, 26k, 28k @ 8rpm. Long cycle,
2x12k: 3m @ 8rpm. VWC snatch, 16k: 3m, 7 reps in :15. <span style="margin: 0px;"> </span>Heavy partial training with the powerlifts.
Deadlift: 3x5 @ 300 lb., bar set at 26 inches. Bench press: 3x5 @ 205, bar set
at 38 inches. Squat: 3x5 @ 300 lb., bar set at 53.5 inches. All lifts felt
moderate- about 80% effort. My half-rack is rated for 300 lb., but when I put
the bar on at 300lb., I hung on it, and it did not complain. About 500 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
2<span style="margin: 0px;"> </span>186.75 lb. Viking Warrior Conditioning
snatch, 16k. 25m (50 sets), :15/:15 protocol. 6 reps per cycle. 300 reps.
Ending heart rate: +- 160 bpm. <span style="margin: 0px;"> </span>426
calories. 17 calories a minute.</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-87204160682911366082018-10-17T13:48:00.002-07:002018-11-08T02:53:38.228-08:00October 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
<br />
<div style="margin: 0px 0px 10.66px;">
30<span style="margin: 0px;"> </span>Half-snatch, 22k: 250 reps in 30m. 9rpm
for 10m, then 8rpm for 20m. Everything held up fine at this pace, but shoulders
were starting to fatigue. I’m starting a cycle of some heavy partial lifts.
Deadlifts off 6 2x12 boards (about 9.5 inches), just below knees: 5 singles
with 300, a few singles with 275. 275 seems like a good starting weight. These
should be moderately heavy, but not a hard effort. Bench press from pins: 2x5 @
205 lb. About the top 4-5 inches of the press. Partial squat: 2x5 @ 275lb. A
little higher than a quarter squat. Over time I’ll increase the range of motion
while keeping the weight constant. I plan to include these a few times a week
to have a pure strength element to complement the kettlebells for power
endurance and bodyweight work for mobility and strength endurance. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
29<span style="margin: 0px;"> </span>Half-snatch, 22k: 10m @ 9rpm = 90 reps.
Felt good, but did not have time to do more. Pushups on fourth step: 1 set of
125 reps. Paced pushups with breathing, nice and easy at this incline. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
27<span style="margin: 0px;"> </span>Swing, 24k: 10 reps every :30 for 10m =
200. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>186.5 lb. Early morning training. Pullups:
50 reps total in multiple sets. Started with 5, then sets of 1-3 reps. Dips: 50
reps total. 12 reps, then sets of 5. <span style="margin: 0px;"> </span>Some manual labor throughout the morning.
Pushups on the stairs, performed as a drop set. 15 reps on the floor, then on
each of four stairs, with <10s rest. 75 reps total. Half-snatch, 22k: 4m @
9rpm = 36 reps.<span style="margin: 0px;"> </span>Was interrupted for 4m,
then resumed training. 20m @ 9rpm = 180 reps. 216 reps total. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
22<span style="margin: 0px;"> </span>Half-snatch, 24k: 12m @ 8rpm = 96 reps.
Pushups with hands elevated on 4<sup>th</sup> step: 2x50. Partial pistol squats
onto bench: 10 reps per leg.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>187 lb. Half-snatch, 22k: 10m @ 8rpm. Jerk,
22k: 2m @ 12 rpm. Pullups: 1 set to failure- 6 slow reps. Dips: 1 set to
failure: 12 slow reps. Worked on trim for several hours.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
18<span style="margin: 0px;"> </span>Several hours of putting up interior trim. </div>
17<span style="margin: 0px;"> </span>188 lb. Half-snatch, 24k: 10m @ 8rpm. Easy
set, just getting reps in. Pullups: 2 sets to failure: 10, 5. Box pistol squats
to bench: 2x5 l,r. Pushups: 1 set of 20, then dips: 1 set to failure: 10 reps. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
15<span style="margin: 0px;"> </span>Started with some basic labor with a
shovel, moving gravel on the road. Training: half-snatch, 22k: 30m @ 8rpm = 240
reps. This seems to be the sweet spot bell for me right now. Heart rate at end
of set: +- 166 bpm. Everything felt great. Finished with about 30 minutes of
lumber and trash cleanup. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
13<span style="margin: 0px;"> </span>188 lb. Finished course of prednisone
yesterday. Feel ravenous and swollen. A little more kettlebell training today.
Half-snatch, 20k: 20m @ 8 rpm = 160 reps. Everything felt great, did not break
a sweat even in 20m of lifting. Shoulders were starting to fatigue when I quit,
but I could have gotten 30 minutes, no problem. After tweaking my back and
getting a respiratory infection, I was afraid I would lose a lot of progress,
but so far, so good. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
12<span style="margin: 0px;"> </span><span style="margin: 0px;"> </span>First
day back to kettlebell training in two weeks. Took it easy and did 10m of
half-snatch, 18k @ 8rpm. Nice and easy, just going through the motions. Lower
back felt a little stiff from injury and lack of use for a few weeks. Could not
get the elbow to the iliac crest without difficulty. Actual snatch movement was
no problem. Also did 4 sets of 5 pullups and 10 dips, as well as a few hours of
light construction. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
11<span style="margin: 0px;"> </span>Some easy pullups, dips, and pistol
squats, just to keep moving. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
9<span style="margin: 0px;"> </span>187.75 .lb. Big meal with family last
night. Got to get it under control. Still coughing and wheezing. No breath for
cardio.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
8<span style="margin: 0px;"> </span>Dips and pullups. Did 3 pullups per
minute, one every :20, alternating wide, pronated, supinated grips. 17m @ 3 rpm
= 51 reps. Dips: 3 sets of 12, 1 set of 14 for 50 reps total. Practiced a few
pistol squats per leg to see how they feel. Felt fine.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
6<span style="margin: 0px;"> </span>45 pullups in multiple sets of varying
reps. 5x10 dips. Went to urgent care and got antibiotics and prednisone. Very
bad upper respiratory infection. No breath for cardio. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
5<span style="margin: 0px;"> </span>186.5 lb. 24% bodyfat. 44.75 lb. of fat,
141.75 lb. lean mass. Time to get some fat off. If I drop to 165 without
gaining muscle, that would put me at 14% bodyfat, which is where a man my age
starts to get lean.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
4<span style="margin: 0px;"> </span>50 pullups, varying grips and reps. Dips:
5x10. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
3<span style="margin: 0px;"> </span>Went to chiropractor and got adjusted.
Sore rest of the day, no training.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
2<span style="margin: 0px;"> </span>Just dips and chins today. Total of 40
chins, 40 dips. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
1<span style="margin: 0px;"> </span>Started training with deadlift, 235 lb.
First rep went up fine. Second rep, felt something tweak in lower back. Quit,
stretched, but very painful and stiff all day.</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-3186404332567720942018-09-05T15:28:00.001-07:002018-10-17T13:47:56.688-07:00September 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
30<span style="margin: 0px;"> </span>Deadlift: 5 singles @ 225 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
29<span style="margin: 0px;"> </span>Deadlift: 5 singles @ 225 lb. Long cycle,
28k: 10m @ 6rpm = 60 reps. Rest 5m, then half-snatch, 28k: 10m @ 6 rpm = 60
reps. Rested until fully recovered, then 25 pullups and 25 dips, in multiple
sets of varying reps. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
26<span style="margin: 0px;"> </span>186 lb. Deadlift: 5 singles @ 225 lb. Long
cycle, 22k: 10m @ 8rpm = 80 reps. Rest 5m, then half-snatch, 22k: 10m @ 8rpm =
80 reps. Rest 5m, then push press, 22k: 10m @ 8 rpm = 80 reps. All hand
switches OTM. Total 240 reps with 22k = 11,616 pounds lifted and supported for
30m. Used a lighter weight and comfortable pace so I could get all three 10m
sets in. Finished with wide-grip pullups: 2x5. Skipped the dips because of the
push presses, and the squats because of so much ballistic lifting. Did a few
hours of manual labor on the house. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
25<span style="margin: 0px;"> </span>186.5 lb. Deadlift: 5 singles @ 225 lb.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>187 lb. Time to seriously cut back on
carbs and calories. Great training today.<span style="margin: 0px;">
</span>Deadlift: 5 singles @ 225 lb. Long cycle, 24k: 10m @ 8rpm, hand switch
OTM = 80 reps. Rest 5m, then half-snatch, 24k: 10m @ 8rpm = 80 reps.<span style="margin: 0px;"> </span>Rest 5m, then jerk, 24k: 2m @ 8 rpm = 16.
Rested a few minutes, then squat: 20 reps with 145. Pullover, 25 lb: 10 reps.
Pullups: 25 reps total in sets of 2-3. Stood under bar until finished, varied
grips. Dips: 5x5 = 25. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
23<span style="margin: 0px;"> </span>Deadlift: 5 singles @ 225 lb.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>186.5 lb. Half-snatch, 24k: 12m @ 8rpm =
96 reps. Squats, 135 lb.: 1x20. Wide-grip pullups, 30 reps. Dips: 60 reps.
Alternated between 2 pullups and 4 dips, only resting a few seconds between
sets. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
17<span style="margin: 0px;"> </span>185.75 lb. I expected to be heavier, since
I’ve been really undisciplined in my eating this weekend. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
14<span style="margin: 0px;"> </span>Isaac graduated from Coast Guard Basic
Training today. Because of the approaching hurricane, I could not go. I could
not ask our farm sitter to risk being stranded on our farm for days with no
power, which is a real possibility. I watched the graduation ceremony on a live
stream. Then I came home and trained and worked on the house. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
Kettlebell training: half-snatch,
20k: 12m @ 12rpm = 144 reps. This is a very fast pace for me, so 12m was pretty
good. Did not approach failure- just a work set. Rested a few minutes, then
squats: 1 set of 25 with 135 lb. Took almost 4m to finish. Wide-grip pullups:
25 reps in as few sets as possible. Dips: 25 reps in as few sets as possible.
About three hours manual labor, building railing for rear deck stairs. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
Slipped and took a hard fall
carrying a table saw. Feel pretty banged up in the evening. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
13<span style="margin: 0px;"> </span>184.5 lb. Long cycle, 28k: 10m @ 7 rpm =
70 reps. Rested 5m, then half-snatch, 28k: 10m @ 6 rpm = 60 reps. Rested a few
minutes, then wide-grip pullups: 7, 5, 5 reps. Dips: 12, 10, 8 reps. About :30
rest between sets. Squats: 2x10 @ 140 lb.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
11<span style="margin: 0px;"> </span>183.5 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
10<span style="margin: 0px;"> </span>184.5 lb. Half-snatch, 24k: 10m @ 8rpm =
80 reps. Nice easy set today, just to get moving. Several hours of installing
trim. Throughout the day, 3 sets of 8 wide-grip pullups, 15 dips. I can tell a
big difference in my pullup and dip strength since I did the Easy Strength
protocol for a while. I used to have to struggle to get 5 wide grip pullups,
now 8 is a rep or two short of failure. In the past I’ve done more dips, but
only by swinging my legs rhythmically. These were slow, strict reps. Finished
with squats: 20 reps with 135. This was not a terribly difficult effort, and I
felt it most in my shoulders/traps where the bar sits. Just wanted to try on
higher reps for the same movements. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
8<span style="margin: 0px;"> </span>184.5 lb. <span style="margin: 0px;"> </span>Half-snatch, 28k: 2m @ 8rpm = 16. 20m @ 6rpm =
120. The weight felt heavy because I have not used it much lately, but the pace
was manageable. I could have pushed myself and completed 30m at this pace, for
180 reps. Everything felt strong. Finished 4 sets of 5 pullups and dips. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>184.5 lb. Did not feel like a serious
day of training. Long cycle, 28k: 4m @ 8rpm = 32. Long cycle, 24k: 2m @ 8rpm =
16. Half-snatch, 22k: 2m @ 10rpm = 20. Half-snatch, 32k: 2m @ 6rpm = 12. This
was a good tonic session. Felt better afterward than before. I may hit the
barbell this evening. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
Evening training- did not feel
like heavy barbell/bodyweight work. Template called for 6 singles, each increasing
in weight. Instead, tried out double long cycle. It’s been quite a while since
I’ve done doubles. 10m with 2x12k @ 6rpm. The pace felt fine. My legs and heart
held out, no problem, and grip was barely fatigued. Shoulders really felt it,
though. I have done singles with on-the-minute hand switches for so long, I’m
not accustomed to 10 minutes straight. Finished with 1m @ 6rpm with 2x16k. A
nice break from the training I’ve been doing. I’ve done 26 sessions of the Even
Easier Strength program, and I’m seeing real gains in strength, but a little
variety will do me good. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
6<span style="margin: 0px;"> </span>183.75lb. Rest day on template. A few
hours of light construction, plus some shooting. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<div style="margin: 0px 0px 10.66px;">
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
5<span style="margin: 0px;"> </span>184.5 lb. <span style="margin: 0px;"> </span>Half-snatch, 22k: 30m @ 9 rpm = 270 reps. <span style="margin: 0px;"> </span>Strength training a few hours later. Pullup:
2x5 @ 25 lb. Squat: 2x5 @ 205. Dip: 2x5 @ 22k (48.4 lb.). </div>
<br />
<div style="margin: 0px 0px 10.66px;">
4<span style="margin: 0px;"> </span>Rest day from lifting. Decided to do
20m of crawling as active recovery and cardio. A lot harder than I expected.
Laid out a course about 60-70 feet. Did 5m of baby crawling back and forth,
then did baby crawling, leopard crawling, and spiderman crawling. Crawled to
the end, walked back, and started over. I can really see the benefit of this
for core strength, cardio, leg strength.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
3<span style="margin: 0px;"> </span>184.75 lb. Pullups: 2x5 @ 25 lb.
Half-snatch, 22k: 20m @ 10rpm = 200 reps. Squat: 2x5 @ 200 lb. Dips: 2x5 @ 45
lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
2<span style="margin: 0px;"> </span>186 lb. Squat: 2x5 @ 195 lb. Pullup:
2x5 @ 25 lb. Dip: 2x5 @ 45 lb. Half snatch, 28k: 2m @ 8rpm. 10m of groundwork.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
1<span style="margin: 0px;"> </span>Squat: 5,3,2 @ 185, 215, 225 lb.
Pullups: 5,3,2 @ 10, 20, 35 lb. 35 was really too heavy. Dips: 5,3,2 @ 45, 55,
70 lb. Finished with 6m of practicing various groundwork moves: naked getups,
pushups, rolling, crawling. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-38385795375907185422018-08-27T04:33:00.000-07:002018-09-05T15:27:56.700-07:00August 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
<br />
<div style="margin: 0px 0px 10.66px;">
30<span style="margin: 0px;"> </span>185.5 lb. <span style="margin: 0px;"> </span>Pullups: 2x5 @ 15 lb. Squats: 2x5 @ 185 lb.-
felt nice and easy. Dips: 2x5 @ 48 lb. Half-snatch, 24k: 10m @ 8rpm = 80 reps.
Several hours of installing trim in house. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
28<span style="margin: 0px;"> </span>185 lb. Squats: 5,3,2 @ 185, 205, 215 lb.
Pullup: 5,3,2 @ 15, 25, 30 lb. Dips: 5,3,2 @ 45, 55, 65 lb. Half-snatch, 22k:
20m @ 10 rpm = 200 reps. Two sets of wide-grip pullups to failure. Several
hours of manual labor in 90+ degree heat. This “Even Easier Strength” program
is working great. I hit a double today with the weight I managed for a single
in the pullup three days ago, and a double with more weight than my dip single
on the 25<sup>th</sup>. My squats are feeling stronger also. My half-snatch
technique is getting strong and efficient, and My conditioning is improving. I
think there is visible hypertrophy in my chest, lats, shoulders, arms, and
upper back. Still need to drop some body fat.</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
27<span style="margin: 0px;"> </span>187 lb. I think it’s just fluid retention.
I had Japanese food for lunch yesterday, then a funeral meal at church in the
evening. Felt salty and swollen all night. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
26<span style="margin: 0px;"> </span>Even Easier Strength template called for
1x10 today, easy tonic sets. Squat: 1x10 @ 135lb. Dips: 1x10. Pullups: a total
of 10 in easy sets of 2 and 3, since 10 would be too close to my max.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
25<span style="margin: 0px;"> </span>184.5 lb. <span style="margin: 0px;"> </span>Great training day. Hit PR’s for this cycle in
everything. Today’s template was 6 singles. Pullups: 5, 10, 15, 20, 25, 30 lb.
Squat: 175, 185, 205, 215, 225, 230 lb. Dips: 35, 40, 45, 50, 55, 60 lb. I’ve
squatted more than this, but that was about 6 years ago during a powerlifting
cycle. Rested a few minutes, then half-snatch, 22k: 24m @ 10rpm, hand switch
OTM = 240 reps. My previous best with this weight is 200 reps in 20m, so this
is a 20% improvement. Heart rate was about 180-185 at end of set, but I recovered
quickly. Total kettlebell work: 11,616 pounds snatched. When hand switches are
included, that’s 24 swings, so the total is 12,777 lbs. supported and moved.
Finished with 2 sets each of dips and chins to failure. Did not count reps,
just went slow until technical failure.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>Pullup: 2x5 @ 15 lb. Squat: 2x5 @ 175 lb.
Dip: 2x5 @ 35 lb. Started half snatch, but it did not happen today. 28k: 2m @ 8
rpm. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
22<span style="margin: 0px;"> </span>185.25 lb. Chins: 2x5 @ 12.5 lb. Squat: 2x5
@ 175 lb. Did not do dips.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
21<span style="margin: 0px;"> </span>186.5 lb. Chinese take-out last night, so
probably just salty. Pullups: 2x5 @ 12.5 lb. Squats: 2x5 @ 175 lb. Dips: 2x5 @
35 lb. Half-snatch, 20k: 20m @ 10 rpm, hand switch OTM = 200 reps. Rested a few
minutes, then dips and chins: 3 sets each to momentary muscular failure. Since
the low-rep strength work and high rep ballistic lifting don’t really lend
themselves to hypertrophy, I decided to add a few sets of dips and chins to
failure, emphasizing the negative, so I can maybe put a little muscle on. My
theory is that the high rep snatching creates the right hormonal environment
for hypertrophy, with the right kind of stimulus. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
20<span style="margin: 0px;"> </span>185 lb. Pullups: 5,3,2 @ 11.25, 15, and 25
lb. Squats: 5,3,2 @ 165, 185, 205 lb. Dips: 27.5, 37.5, 47.5 lb. Long cycle
clean and jerk, 20k: 20m @ 8rpm, hand switch OTM = 160 reps. This pace felt
easy. Could have gone longer, but just did a hard 30m set of half-snatches on
Saturday, so I held back today. 20 minutes should be long enough to cause
adaptation, while minimizing wear and tear. Next time I do long cycle, I may
try for 9 rpm at this weight. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>Pullups: 2x5 @ 10 lb. Squats: 2x5 @ 165.
Dips: 2x5 @ 35 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
18<span style="margin: 0px;"> </span>183.5 lb. <span style="margin: 0px;"> </span>Pullups: 2x5 @ 10 lb. Dips: 2x5@ 35 lb. Squat:
2x5@ 165 lb. Rested a few minutes, then half-snatch, 20k: 30m @ 10 rpm, hand
switch OTM = 300 reps. This is a PR for me with this weight. I’ve done 270 with
24k.<span style="margin: 0px;"> </span>HR at end of set: 186 (31 beats in
10 seconds, multiplied by 6). So much for a maximum HR of 179. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
16<span style="margin: 0px;"> </span>182.75 lb. Left trapezius very tight and
sore. <span style="margin: 0px;"> </span>Still got Easy Strength training
in. Pullups felt strong for the first time in a long time. 5 reps @ 10, 3 reps
@ 15, 2 reps @ 20 lb. Squat: 5 @ 145, 3 @ 165, 2 @ 185 lb. Dips: 5 @ 25, 3 @
35, 2 @ 45 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
15<span style="margin: 0px;"> </span>183.25 lb. Pullups: 2x5 @ 7.5 lb. Squats:
2x5 @ 145 lb. Dips: 2x5 @ 27.5 lb. Rested a few minutes, then kettlebell work.
Warm up: long cycle, 18k: 2m @ 10 rpm. Work sets: long cycle, 18k: 4m @ 10 rpm.
This pace is too fast for good technique right now, so stopped short. Rested a
few minutes, then half-snatch, 18k: 20m @ 10rpm, hand switch OTM = 200 reps. HR
at end of set: +- 156 bpm. The half-snatch feels good these days, and this
weight and pace are just about perfect right now. I’ll make these 20-30m sets
my bread and butter for a little while, and include some faster and heavier
sets, as well as a few lighter sets to deload. If I can progress through the
18k, 20k, 22k, and 24k bells at this pace, I’ll build a good base to push for
CMS. After today’s workout, about an hour of physical labor. Very hot today.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
14<span style="margin: 0px;"> </span>183.25 lb. Ate moderately yesterday, with
lots of protein and water. Today was a tonic day on the program: 1 set of 10 in
each lift. Did 10 pullups, assisted with my foot on a stool. 10 squats @ 95
pounds, nice and easy. Forgot to do 10 dips. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
13<span style="margin: 0px;"> </span>186 lb. Weight going the wrong direction.
I’ve been loose in my eating habits, so it’s time to get it under control. This
may also be why my pullups feel so heavy. I’ve gained 3.5 pounds since I
started this cycle. I can see by my body comp that it’s not muscle. Training
today on the Easy Strength program was 6x1. Pullup: 2.5, 5, 7.5, 10, 12.5,
15lb. Squat: 135, 140, 145, 150, 155, 160lb. Dips: 10, 15, 20, 25, 30, 35 lb.
Easing the weight up slowly, staying away from max effort. Just getting reps
in, like the program calls for. Rested a few minutes, then half-snatch, 18k:
20m @ 12 rpm, hand switch OTM = 240 reps. HR at end of set: 174 bpm. I’ve ended
my last two sets of 10rpm half-snatch at 162 bpm. This pace is 20% faster, and
produces a HR that’s 7% faster. I held this HR without distress. Kept
breathing, recovered immediately, no loss of vision or muscle control. This
tells me that my actual max HR is a lot higher than the Maffetone model of 179.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
12<span style="margin: 0px;"> </span>Did a quick workout after evening church
service. Pullup: 2x5 @ 7.5. Squat: 2x5 @ 140. Dips: 2x5 @ 27.5. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
10<span style="margin: 0px;"> </span>185 lb. Need to cut back on eating. I
think the extra work has made me hungier, and instead of losing fat, I’m eating
too much. Pullups: 2x5 @ 7.5 lb. Squat: 2x5 @ 140 lb. Dip: 2x5 @ 25 lb. Rested
a few minutes, then half-snatch, 18k: 30m @ 10 rpm, hand switch OTM = 300 reps.
Felt good throughout the set. Pulse 162 at end of set. My max HR is supposed to
be 179, but I don’t think so. This would have been 90% of my max HR, and there
is no way.<span style="margin: 0px;"> </span>Felt much lower. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
9<span style="margin: 0px;"> </span>Pullup: 2x5 @ 7.5 lb. Felt heavy, hard to
get the last rep. Squat: 2x5 @ 135 lb. Felt good. Dip: 2x5 @ 25 lb. Felt
strong. Rested a few minutes, then kettlebell half-snatch, 12k: 20m @ 10rpm =
200 reps. Focused on making each rep as easy as possible. Could have gone much
longer. Conditioning, legs, grip, and shoulders all felt great. <span style="margin: 0px;"> </span>Finished with some easy “pumping” exercises:
see-saw press, 2x12k: 2x12. Hammer curl, 12k: 2x12. French press, 12k: 2x12.
Light construction for a few hours.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
8<span style="margin: 0px;"> </span>Pullup: 5 @ 7.5 lb., 3 @ 10 lb., 2 @ 12.5
lb. Squat: 5 @ 115 lb., 3 @ 135 lb., 2 @ 155 lb. Dip: 5 @ 20 lb., 3 @ 25 lb., 2
@ 30 lb. Nothing else today.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>182.5 lb. Feel good today, but woke up
with some allergy symptoms- sneezing, runny nose. Used fizzy tablets and cough
drops to get through training. Pullup: 2x5 @ 7.5 lb. Squat: 2x5 @ 115 lb. Dip:
2x5 @ 20 lb. Good kettlebell session today. Half-snatch, 16k: 30m @ 10 rpm,
hand switch OTM = 300 reps. Everything felt good. Started to feel a little burn
in shoulders the last few minutes, but grip, back, legs, and conditioning held
out fine. Rested a few minutes, then did some GPP work. 10 reps on the ab
wheel. Dumbbell curls, 8 lb: 1 set to failure- 25 reps. Pushups: 1 set to
failure: 25 reps. Finishing with a little pump to help with hypertrophy and
recovery. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
This cycle, I plan to focus on
high reps with lighter weights, but will add a few heavy sessions (28k, 32k)
occasionally. I’ll be working the weights up in the squat, dip, and chin, so I
should add some strength. If I can push up my ballistic numbers and time as
well, then I can come at CMS rank from both ends: strength and endurance. Next
cycle I can peak and try for rank. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
6<span style="margin: 0px;"> </span>First day back to training. Have had a
lot of stiffness and soreness in lower back. Started a new cycle today. I’m
using the Ironmind program of strength training with weighted dips, chins, and
squats. I’m plugging them into Dan John’s “Even Easier Strength” template,
along with kettlebell marathon training. I’ll do the strength program as
written, and add kettlebell sets about three days a week. Today’s training-
squat, 2x5 @ 95 lb. Pullup: 2x5. First set, used 10 lb, but this was too heavy
and left little room for progression. The program is supposed to start light,
so I dropped it to 5 lb. for the second set. Dips: 2x5 @ 5 lb. Felt
ridiculously easy. Rested a few minutes, then tried long cycle with 24k. Could
not comfortably get into rack position due to lingering low back stiffness. Did
12k half snatch instead: 20m @ 10rpm, hand switch OTM = 200 reps. Focused on
technique, breathing. Conditioning felt like I could have gone all day, but did
not want to overdo elbows or shoulders.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
Over the next 40 sessions, I plan
to ease up my numbers in squats, dips, and chins, as well as to build some
training momentum in half-snatch and long cycle. I don’t know if I can get CMS
at the end of this cycle (250 reps in either lift with 28k), but I expect to
get stronger overall, and better conditioned. Maybe after this cycle I’ll peak
for a CMS test.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
1<span style="margin: 0px;"> </span>182.5 lb.<span style="margin: 0px;">
</span>Early morning training. Got down to the gym about 6 am.<span style="margin: 0px;"> </span>Bent press, 24k: 1 rep OTM for 22m = 11/11
reps. Slow and easy, focusing on technique and flexibility. Afterward, felt
strain and tightness in lower back, left side. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-46684969517927649792018-08-01T04:00:00.002-07:002018-08-27T04:33:53.877-07:00July 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
31<span style="margin: 0px;"> </span>No decent training in a few days. Lots to
do today, so trained early. Fasted except for two cups of coffee with sugar.
Warmed up with a few 24k clean and jerks and half-snatches per arm. Work sets:
long cycle, 24k: 10m @ 8 rpm = 80 reps. Did 2m per arm for the first hand
switch, then switched at 1m thereafter. Rested 5m, then half-snatch, 24k: 10m @
80 = 80 reps. Hand switch OTM. Rested 5m, then some easy dumbbell training:
curl, lateral raise, fly, French press, pullover. 2x12 with 12 lb., just to get
the blood pumping. Later in the afternoon, basic strength training. Deadlift:
5x1 @ 235 lb. Clean and press: 5x1 @ 95 lb. Reduced the weight from 115 lb. to
give myself some room for training momentum. 95 is 70% of 135, which is probably
about my max press. Weighted pullup: 5x1 @ 20 lb. Each rep OTM. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
28<span style="margin: 0px;"> </span>183 lb. Weighted ring pullup with 20 lb.:
5x1. Deadlift: 5x1 @ 235. Clean and press: 5x1 @ 115. All reps OTM. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
27<span style="margin: 0px;"> </span>183 lb. Did my strength training early,
before 6:30. Deadlift: 5 singles @ 230 lb. Power clean and military press: 5
singles @ 115 lb. Weighted pullups: 5 singles @ 20 lb. <span style="margin: 0px;"> </span>Each rep OTM. Tomorrow will make 5 days of
deadlifting 230, so I’ll bump up to 235 on Monday. I’ll stay with 115 for the
press for now. That seems to be about a 70% effort- feels heavy, but the bar
does not stick anywhere, and I’m not straining. I may use the Justa singles
program- 5 singles a day at about 70%. If I can make a practice of doing these
early in the morning, then I can dedicate my daily training session to long
cycle and snatches. Deadlift, clean and press, and pullup seems about right.
Later in the afternoon, loaded 32 bales of hay from the field to the trailer.
It’s going to rain, so I’ll unload it tomorrow. Quick evening workout. Wanted
to do 24k long cycle, but lower back pinches a little in the rack position,
when the pelvis is anteriorly rotated. Snatches feel good, so did 16k snatch
nice and slow: 10m @ 12rpm, hand switch OTM = 120 reps. Did not challenge my
conditioning or grip, but definitely felt it in my shoulders and traps. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
26<span style="margin: 0px;"> </span>Basic, minimalist strength training.
Deadlift: 5 singles OTM @ 230 lb. Clean and Press: 5 singles OTM @ 105 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
25<span style="margin: 0px;"> </span>184.5 lbs. after eating junk for days.
Clean and jerk, 24k 10m @ 8 rpm, hand switch OTM = 80 reps. Deadlift: 5 singles
@ 230 lb. Dips: 3x10. Pullups: 3x6. Military Press: 3x3 @ 105 lb. Worked on
house for several hours.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>Slept badly last night. Dips: 3x10. Military
press, 95 lb: 3x3. Deadlift, 230 lb.: 5 singles. In the evening at Civil Air
Patrol, ran 1 mile in 9:14. Ran the first 1/5 slowly, with a cadet, then got on
to my own pace. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
23<span style="margin: 0px;"> </span>Drove to Raleigh to take Isaac to MEPS. Did
two sets of 6 pullups before leaving, then a set of 6 at a sporting goods store
in the evening.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
20<span style="margin: 0px;"> </span>Deadlift: 5 singles @ 225. Ready to move up
to 230. I’m getting my technique dialed back in, and getting accustomed to
generating tension again. Bench press: 5 singles @ 135. I’m trying to decide if
my shoulders like bench pressing or not. Clean and press, 28k: 5 singles per
arm. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>181.5 lb. Long cycle, 40k: 2m @ 5rpm = 10
reps. 28k: 2m @ 7rpm = 14 reps.<span style="margin: 0px;"> </span>24k: 30m
@ 8rpm = 240 reps. This is the second time I’ve done this, I think. Felt like
forever, but nothing fatigued prematurely. Could have kept going. Rested a while,
then deadlift: 5 singles @ 225 lb. Pullups: 3 sets of 6. <span style="margin: 0px;"> </span><span style="margin: 0px;"> </span></div>
<br />
<div style="margin: 0px 0px 10.66px;">
16<span style="margin: 0px;"> </span>181 lb. Pullups: 5x5, spread over a few
hours. Deadlift: 5 singles @ 225 lb. Long cycle clean and jerk, 24k: 16m @ 8rpm
= 128 reps. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
14<span style="margin: 0px;"> </span>183 lb. Pull ups: 1 set of 5 at home, then
1 set of 11 at the Crossfit display at a local festival. Deadlift: 5 singles @
220 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
13<span style="margin: 0px;"> </span>183 lb. Long cycle clean and jerk, 28k: 12m
@ 7rpm, hand switch OTM = 84 reps. Bent press, 28k: 5 singles per arm. Deadlift,
220 lb.: 5 singles. Pullups: 5 sets of 5, spread over a few hours. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
11<span style="margin: 0px;"> </span>182 lb. Strength and power training. Long
cycle clean and jerk, 40k. 5 sets of 2m @ 5rpm, hand switch OTM = 50 reps. Most
set used an assisted clean, using the other hand to keep from tearing
palms.<span style="margin: 0px;"> </span>Using a cast iron bulldog with
thicker handle than competition bells. Felt heavy, but I’ve never felt stronger
with this weight. After the 40k, the 32k and 28k feel like toys.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
9<span style="margin: 0px;"> </span>182 lb. Long cycle clean and jerk, 32k: 12m
@ 6 rpm, hand switch OTM = 72 reps. Later, half-snatch, 32k: 8m @ 6rpm, hand
switch OTM = 48 reps. Later, push press, 32k: 6m @ 6rpm, hand switch OTM = 36
reps. Red bell felt heavy today. Worked on building projects all day. Very hot
and humid.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>181 lb. Hardstyle kettlebell swings, 32k: 5
reps each :30 for 16m = 160 swings. Was aiming for 20m, but developed a hot
spot on left finger, and did not want to tear it. Pushups: 5 sets of 20.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
6<span style="margin: 0px;"> </span>Ran two miles with Isaac and a sergeant
from the National Guard unit. Ran the Beecher Anderson road. Long steep hill in
the middle.<span style="margin: 0px;"> </span>Still a little sore from
Wednesday’s running and sprinting. Helping Isaac get ready to leave for basic
training. Kettlebell training: half snatch, 32k: 6m @ 6rpm, hand switch OTM =
36 reps. Rest 4m, then clean and jerk, 32k: 6m @ 6rpm, hand switch OTM = 36
reps.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
5<span style="margin: 0px;"> </span>No training, but worked on the house for
several hours. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
4<span style="margin: 0px;"> </span>Trained early in the morning with Isaac.
Ran 2 miles, stopping every .4 mile to do 10 pushups. 50 pushups total. Took 27
minutes.<span style="margin: 0px;"> </span>Rested about 30m, then ran 8
hill sprints up the driveway. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
3<span style="margin: 0px;"> </span>180 lb. First day back to training. Clean
and jerk, 32k: 10m @ 6 rpm, hand switch OTM = 60 reps. Later, pullups: 3 sets
of 5. Pushups: 100 total reps with Isaac, in sets of 5 and 10.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
2<span style="margin: 0px;"> </span>Still very tired from long week. Did some
yard work and a few presses with a 28k kettlebell. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
1<span style="margin: 0px;"> </span>179 lb. No serious training since the last
entry. Spent a week travelling, and at Civil Air Patrol encampment.<span style="margin: 0px;"> </span>Worked on pistol squats and Hindu pushups
some, but not faithfully. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-62815969905531081762018-06-06T15:26:00.004-07:002018-06-10T07:01:12.809-07:00Birthday Test<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
This week is my birthday, so I
decided to test. Tested absolute strength, relative strength, and
strength/power endurance. For absolute strength, I used the deadlift. At this
point I only have a 300 pound barbell set. 300 went up slow and steady on the
first and only try. Could have done more, but can’t say how much. Could
certainly have pulled 315, maybe more. Since I never deadlift anymore, I’m
pleased with this result. It’s not powerlifter strong, but stronger than a lot
of guys my age.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
I got 12 pullups. The last few
reps were ugly, and involved some lower body gymnastics. My all-time best is
13, when I was younger, lighter, and focused on pullups. I have kept a lot of
my pullup strength without doing a lot of pullups. I’ve done sets of 5 lately,
with a set of 10 thrown in here and there. Like with the deadlift, it could be
better, but I’ll take it. I think that bent presses have contributed to my lat
strength, as well as the overall posterior chain strengthening of kettlebell
long cycle and half snatch.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
Tested strength/power endurance
with the long cycle clean and jerk. I used a 32k kettlebell. I did 154 reps in
30 minutes, without putting down the weight. My previous best, a month ago, was
150 reps. This is only the second time I’ve gone 30 minutes with the red bell.
I started at 6 rpm, but realized 4 minutes in that I could not sustain this
pace, so dropped to 5 rpm. This performance would not earn a rank or turn many
heads at an IKMF event, but I’m pleased with it. This was the hardest set I’ve
ever done, mentally and physically. 70 pounds gets very heavy, and I wanted to
stop several times. I’m pleased that I got my 30 minutes, but there is plenty
of room for improvement. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
In summary, I’m 41, weigh 179 pounds.
I can pick up over 300 pounds, do 12 pullups, and pick a 70 pound weight up and
overhead 154 times in 30 minutes without stopping. I’ve done close to 300
half-snatches with a 53 lb. kettlebell in 30 minutes. In the world of
professional strength athletes and tactical operators, I doubt I’m even
entry-level strong yet. But for a preacher with two kids and a desk job, I
think I’m ahead of the curve. I’m grateful for strength, and for the chance to
use it to the benefit of those I love. </div>
<span style="color: #005000;">https://youtu.be/yhnuuZ-A2co</span><span style="background-color: transparent; color: #555555; display: inline; float: none; font-family: "youtube noto" , "roboto" , "arial" , sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> </span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-4926150801393697502018-06-06T15:26:00.003-07:002018-08-01T04:00:52.060-07:00June 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
12<span style="margin: 0px;"> </span>182 lb. No training last few days after
test. Leaving today for a week of vacation, then a week of encampment. I won’t
have access to weights for almost three weeks. I plan to focus on pushup
variations and also try to regain my pistol squat. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
9<span style="margin: 0px;"> </span>179 lb. This week is my birthday, so I
decided to test. Tested absolute strength, relative strength, and
strength/power endurance. For absolute strength, I used the deadlift. At this
point I only have a 300 pound barbell set. 300 went up slow and steady on the
first and only try. Could have done more, but can’t say how much. Could
certainly have pulled 315, maybe more. Since I never deadlift anymore, I’m
pleased with this result. It’s not powerlifter strong, but stronger than a lot
of guys my age.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
I got 12 pullups. The last few
reps were ugly, and involved some lower body gymnastics. My all-time best is
13, when I was younger, lighter, and focused on pullups. I have kept a lot of
my pullup strength without doing a lot of pullups. I’ve done sets of 5 lately,
with a set of 10 thrown in here and there. Like with the deadlift, it could be
better, but I’ll take it. I think that bent presses have contributed to my lat
strength, as well as the overall posterior chain strengthening of kettlebell
long cycle and half snatch.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
Tested strength/power endurance
with the long cycle clean and jerk. I used a 32k kettlebell. I did 154 reps in
30 minutes, without putting down the weight. My previous best, a month ago, was
150 reps. This is only the second time I’ve gone 30 minutes with the red bell.
I started at 6 rpm, but realized 4 minutes in that I could not sustain this
pace, so dropped to 5 rpm. This performance would not earn a rank or turn many
heads at an IKMF event, but I’m pleased with it. This was the hardest set I’ve
ever done, mentally and physically. 70 pounds gets very heavy, and I wanted to
stop several times. I’m pleased that I got my 30 minutes, but there is plenty
of room for improvement. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
In summary, I’m 41, weigh 179
pounds. I can pick up over 300 pounds, do 12 pullups, and pick a 70 pound
weight up and overhead 154 times in 30 minutes without stopping. I’ve done
close to 300 half-snatches with a 53 lb. kettlebell in 30 minutes. In the world
of professional strength athletes and tactical operators, I doubt I’m even
entry-level strong yet. But for a preacher with two kids and a desk job, I
think I’m ahead of the curve. I’m grateful for strength, and for the chance to
use it to the benefit of those I love. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>179 lb. Bent press/getup, 24k: 1 rep OTM
for 30m = 30 reps. Flexibility and strength felt good. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<div style="margin: 0px 0px 10.66px;">
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
6<span style="margin: 0px;"> </span>179.5 lb. Measured, cut, and painted trim
boards for several hours. Grease the groove pullups: 5 sets of 5, for 25 reps
today. Clean and jerk, 24k: 20m @ 8rpm, hand switch OTM = 160 reps. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
5<span style="margin: 0px;"> </span>180 lb. Walked a little over a mile with
Dawn. Did straight bar pullups, grease the groove style. Six sets of 5, nice
and easy. 30 reps today. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
4<span style="margin: 0px;"> </span>Worked on the house for a few hours. Did
a few pullups. 2x5, 1 set of 10. I can get 10 pullups now just about any time I
try. My best ever is 13 reps. <span style="margin: 0px;"> </span>1 quick
set of 25 pushups.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
3<span style="margin: 0px;"> </span>178.5 lb. Mid-afternoon training between
church services. Single clean and jerk, 24k: 10m @ 10 rpm, hand switch OTM =
100 reps. Very hard. Could not have gone faster, and could not have gotten 12
minutes at this pace. Rested 5m, then tried to start a set of 24k
half-snatches, but could not. Pulse rate still elevated, muscles tired. 10rpm
is still a very fast pace for me. I’ve done 30m @ 9rpm, but that was a max set.
I need more time at 8 and 9 rpm. Today was a good test. Legs and cardio really
strained at 10rpm with this weight. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
I’ve speculated a lot about
possible training protocols, but I think that at this point in my life, my best
bet is to invest more time in the 24k. Twenty to thirty minutes of bent press/get
ups makes for a pretty good grind day. 20+ minutes of clean and jerks or
half-snatches is hard to beat as a ballistic day, and keeps me working toward
CMS rank in half-marathon. If I exceed the CMS numbers with 24k, then I’m
well-prepared to start training toward rank with the 28k. Basic calisthenics
and running to round it out. With the summer I have ahead of me, this may be
the best way to cover all my bases.<span style="margin: 0px;"> </span></div>
<br />
<div style="margin: 0px 0px 10.66px;">
1<span style="margin: 0px;"> </span>178 lb.<span style="margin: 0px;">
</span>Painted the front of the house today. Total painting time about 6 hours.
Took a break halfway through and did bent press/getup combo with 24k. 1 rep OTM
for 30m = 15 reps per arm. A nice strength flow. Fasted until 11:00. Used some
BCAA’s about 8:00, then after my training. Felt good all day. <span style="margin: 0px;"> </span><span style="margin: 0px;"> </span></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-5990385550960128862018-05-09T13:54:00.001-07:002018-06-06T15:25:53.360-07:00May 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
<br />
<div style="margin: 0px 0px 10.66px;">
31<span style="margin: 0px;"> </span>177.5 lb. For training today, went light
and long. Long cycle clean and jerk, 2x12k: 15m @ 6rpm = 90 reps. Rested 7m,
then single clean and jerk, 12k: 20m @ 10 rpm, 1 hand switch = 100/100. In
total, each arm did 190 clean and jerks with a 12k. Total of 35m of cardio.
Nothing was very hard. It was a moderate effort to finish each set, but for the
most part, easy training. Trained fasted, with only a serving of BCAA’s before
lifting. Felt great, high energy afterward. Stretched a few minutes, ab wheel,
and called it a day. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
30<span style="margin: 0px;"> </span>179 lb. <span style="margin: 0px;"> </span>Easy grind day: 5 single bent presses per arm,
28k.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
28<span style="margin: 0px;"> </span>181.5 lb. Ate too much this weekend.
Fasting until lunchtime. Took 7g of BCAA’s before training. Long cycle clean
and jerk, 2x12k. Warm up: 1m @ 8rpm. Work sets: 10m @ 6rpm = 60 reps. Conditioning,
legs, and grip were great. Shoulders fatigued because I’m accustomed to
switching arms. Rested 6m, then another 10m @ 6rpm = 60 reps. Second set felt
much easier. Breathing well, sweating like crazy. Rested 6m, then 5m @ 6rpm =
30 reps. 150 reps total, not counting warm up. <span style="margin: 0px;"> </span>Rested a while, then stretching.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"> </span>I’ll probably work on this occasionally and
see if I can get to 30m @ 8rpm = 240 reps. If so, I’ll start working toward it
with 2x16k. The IKMF has opened up a new category: half marathon double long
cycle. CMS at my weight is 230 reps with 2x16k. I’ve trained long sets of long
cycle in the past, and enjoy it. This can give me another goal to work toward
which complements my other half-marathon training. <span style="margin: 0px;"> </span>This could also set me up to return to
traditional long cycle with much better technique and endurance. I wonder: if I
can do 30m @ 8rpm with 2x16k, can I get 60 reps in 10m with 2x24k? If I can do
double long cycle for ranking with IKMF and RGSI, then I can stay more
motivated. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
A training protocol to consider:
A first set of double long cycle with 2x24k, 2x22k, or 2x20k: 5-7 minutes at
rank pace (6rpm), to get heavier, shorter sets in to work toward traditional
long cycle ranking. Then two sets of up to 10m with 2x12k or 2x16k at half-marathon
rank pace (8rpm). This could help me get stronger in long cycle, while working
on endurance and technique with lighter weights. At my weight, 240 reps in 30
minutes with 2x16k will get me CMS in half-marathon from IKMF, and 60 reps in
10 minutes with 2x24k will get me CMS from RGSI. Perhaps I can train these
goals simultaneously. When I need a break, I can train half-snatch for high rep
ballistics. Continue to have strength days with bent presses, getups, pullups,
dips, hill sprints. I’ll have to think this over and experiment. I’ll have to
work up to the volume, but some time spent with 12k and 20k bells should ease
me into it. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
25<span style="margin: 0px;"> </span>178 lb. Straight bar pullups: 1 set of 10.
A few hours of easy/moderate physical work. Training: bent press/getup combo,
28k: 1 rep OTM for 20m. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>178 lb. Straight bar pullups: 1 set of 10.
Long cycle clean and jerk. Warm up: 2m @ 8rpm, 28k. Work set: 16m @ 12 rpm, 16k
= 192 reps. This pace feels very fast to me. Shoulders and grip were fine, legs
were starting to fatigue, but could have gone longer. Stopped because of
breathing- just can’t keep going at this pace. I’ll probably incorporate more
of these light, fast sets of long cycle and half snatch, along with heavier
work.<span style="margin: 0px;"> </span>Dips: 2x12. Ab wheel: 10, 5. Hill
sprints: 7 times up driveway. Stretching. In the evening, 1 set of 30 pushups. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
23<span style="margin: 0px;"> </span>179 lb.<span style="margin: 0px;">
</span>Bent press, 28k: 10 singles per arm during the day, while working in the
office. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
22<span style="margin: 0px;"> </span>179 lb. Half snatch, 28k. Warm up: 2m @
8rpm. Work set: 20m @ 8 rpm = 160 reps. Total 176 reps. Rested 12m, then hill
sprints: 5 times up driveway. Stretching.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
21<span style="margin: 0px;"> </span>Tried to train, but very distracted. Got a
few sets of 1-2m of half-snatch, clean and jerk with 28k. 3 bent presses per
arm with 32k. Ring pullups: 8,6,4 = 18. Called it a day.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
20<span style="margin: 0px;"> </span>No training today. No soreness from
yesterday’s hill sprints. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>179 lb. Worked on sheetrock most of the day
at an easy pace. Training: bent press/TGU combo, 24k: 10/10 reps in 20m. 1 rep
OTM. Each rep took about :35, rested until the top of the next minute. Felt
good. Good flexibility in bent press. The weight was about right for this
volume. Rested a few minutes, then ran the hill on the driveway three times.
About 30-40 yards. Trying out hill sprints, so worked at a moderate pace and
low volume to acclimate. Almost immediate soreness in glutes. Stretched. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
18<span style="margin: 0px;"> </span>179 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
17<span style="margin: 0px;"> </span>179 lb. Tested straight bar pullups: 10
reps. First 6 were ridiculously easy. Worked on deck stair railings for several
hours. Clean and jerk, 28k: 14m @ 7 rpm (8rpm last 2 minutes), hand switch OTM
= 100 reps.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
16<span style="margin: 0px;"> </span>177.5 lb. Worked in the office all day.
Brought a 28k kettlebell. Clean and press: 2 singles. Bent press: 7 singles per
arm throughout the day. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
14<span style="margin: 0px;"> </span>179 lb. Worked on house for about 5 hours.
Siding and soffits. Took a break and did <b style="mso-bidi-font-weight: normal;">half-snatch,
28k: 22m @ 6rpm = 132 reps</b>. I think this is a <b style="mso-bidi-font-weight: normal;">PR</b>. I could have gotten 30m at this pace for 180 reps. Conditioning
was fine, grip and legs were good. Shoulders were starting to fatigue, but if I
had pushed, I could have finished a half marathon set. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
13<span style="margin: 0px;"> </span>180 lb. Bent press/getup, 16k: 5 reps per
arm. Cleaned the kettlebell, did a bent press, then while the bell was
overhead, went down into a getup, then back up. It’s been far too long since I
worked on getups. This was harder than it should have been. Years ago I could
do getups with a 40k, which was half my bodyweight. Felt tension in my lower
back. Probably a good idea to do more of these and regain my strength and
flexibility at these angles. Half snatch, 24k: 2m @ 8 rpm. Started a set of
these, but just not interested in a long set today after this weekend’s
activity. A little dumbbell work: curl and press: 2x12 lb: 12 reps. 2x20 lb.: 2
sets of 12. 1 set of 10 rollouts on the ab wheel. </div>
<br />
9<span style="margin: 0px;"> </span>179 lb. First time under 180 since
March 22- 7 weeks. Built raised beds for about an hour, then training. Bent
press, 16k: 2x5 per arm, still working on flexibility and mobility. Deep
stretching. Half-snatch, 24k: 2m @ 10rpm. Half-snatch not feel right today, so
switched to clean and jerk with a 32k. Have not used the red bell in a while.
My previous best was 20m @ 5rpm = 100 reps, which I’ve done twice, I think.
Today hit a <b style="mso-bidi-font-weight: normal;">PR: 30m @ 5 rpm, hand switch
OTM = 150 reps. <span style="margin: 0px;"> </span></b>First 20m were not
so bad, but the last four minutes were very difficult. Cardio held out fine,
even though pulse at the end was over 190. Felt it mostly in legs, grip, and
shoulders, as well as overall fatigue.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>Long day yesterday. Church, then an
out-of-town wedding. Got home after midnight. Tried to sleep in, but woke up at
6:40. Cleaned house, moved stuff. Shoulders stiff and sore. Did bent presses,
but lighter, and for reps. 2x5 per arm with 16k. The weight feels light. Left
side was easy; almost perfect reps. On the right, I was able to focus on
pulling my left shoulder down and locking out the elbow without pressing out.
With heavier weights, I have to focus on stabilizing the weight. With lighter
weights for reps, I can work on flexibility and technique. Feels good, like
yoga with an iron ball overhead. <span style="margin: 0px;"> </span>Later,
some single clean and jerk training. 20m @ 7 rpm with 28k, hand switch OTM =
140 reps. This may be a PR at this pace. All-time best is 30m @ 6rpm = 180
reps. I’ve done this two or three times. If I were pushing today, I could
perhaps have gotten 30m @ 7rpm = 210 reps, but it would have really been a
struggle at the end. I feel stronger than when I last trained long cycle with
this weight. Presses and half-snatches must be working. Or maybe I’m just
having a good day. Finished with some ab wheel rollouts (2x5) and ring pullups
(3x3).</div>
<br />
<div style="margin: 0px 0px 10.66px;">
5<span style="margin: 0px;"> </span>Worked on siding and deck for several
hours. Brought a 24k kettlebell around, and used it occasionally. Did a total
of five bent presses per arm. Did 2 sets of 10/10 clean and push presses.
Practiced some windmills. I think my imbalance may be in the lower body,
causing my hips to be tighter when I bend to the left.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
4<span style="margin: 0px;"> </span>Worked on the house. No training.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
3<span style="margin: 0px;"> </span>181 lb. Bent press: a few reps per arm
with a 28k, shooting a video for physical therapist. Then half-snatch, 24k: 20m
@ 8rpm = 160 reps. Ab wheel rollouts: 8 reps from knees. Worked on deck for
several hours.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
2<span style="margin: 0px;"> </span>No time for a real session, but have
a 28k in the office. Did 4 bent presses per arm, spaced out over several hours.
Talked to a physical therapist about the lack of mobility when bent pressing on
the right. Going to send a video and get some advice.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
1<span style="margin: 0px;"> </span>Tried pullups on a straight bar. I
usually do them on rings. I got 10 strict pullups on the straight bar, and am
good for 6-7 on the rings. I’m glad to see that I’ve kept my pullup strength
since doing the Fighter Pullup Program a few months ago. I worked up to 11
pullups then, and can still do 10, even though I’ve reduced the frequency and
volume. Worked on the house, and brought a 24k kettlebell around. Did not have
time for a proper workout, so did 4 sets of 10/10 half-snatches at a fast pace.
Worked on keeping rep speed right, not rushing the reps, but not resting
between reps. Working fast like this, I feel it in the legs and grip. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5183537569113285729.post-79227078858506492832018-04-18T14:04:00.001-07:002018-05-09T13:54:25.683-07:00April 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
<br />
<div style="margin: 0px 0px 10.66px;">
30<span style="margin: 0px;"> </span>180 lb. Bent press: 1 rep OTM for 20m,
24k. Was planning to do 30m, but was interrupted. I’m trying out a few sessions
of bent pressing and snatching separately, so I can focus on each lift in the
time I have available. Each rep takes about 20 seconds, taking the time to
settle into each position properly. One per minute is about right to keep
moving without getting tired. My left side is great, but I’m tight in the hips
on the right side. When I press with my left hand, I have no problem jamming my
right shoulder inside my left knee, but the opposite movement won’t happen yet.
I can’t get that low with the left shoulder yet. My plan is to work on my
flexibility and mobility slowly while practicing the lift, then add weight when
the movement is right. When my body is ready, the weight will go up quickly.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
I’m back to the original Program
Minimum at this point. I read that the North American record in the bent press is
137 pounds, performed by David Whitley at a USAWA meet. I did an ugly rep with
135 a few years ago when I focused on it. It’s a great lift, and I seem to have
some potential to be good at it.<span style="margin: 0px;"> </span>I’m
also close to CMS in the half-snatch half marathon event.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
My goals at this point are to
earn CMS in the half-snatch half marathon, and to bent press my 49k bell 20
times in 20 minutes. CMS at my current weight will require 250 half-snatches in
30 minutes with a 28k kettlebell. That should cover my needs for explosive
power, endurance, grip and pulling. Bent pressing the 109 pound kettlebell for
20 minutes should give me an acceptable level of overall strength, flexibility,
mobility, and strength endurance. Pavel said this is a good all-around program,
and I can see that. However, it seems to me that three things are still
lacking. The first is forward flexion. Pavel recommended ab work with the
original program minimum, and I can see why. The second is an upper-body pull.
Pullups would balance out all the overhead work nicely, and keep the shoulders
happy. The third is locomotion. Neither of these movements involve ankle
extension, and both are done standing still. Locomotion is an important part of
human movement, so I’ll need to include it. Options include loaded carries,
easy runs, hill sprints, and rope skipping. I’ll include the ab wheel and Roman
chair, pullups, and locomotion a few times a week for variety.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
28<span style="margin: 0px;"> </span>180 lb. Bent press: 1 rep OTM for
12m. First rep with 32k, then remaining reps with 28k. 1 each with 32k, 5 each
with 28k. Rested a few minutes, then half-snatch, 28k: 16m @ 6rpm, hand switch
OTM = 96 reps. Bent presses felt good today, snatches felt heavy. Worked on
house for several hours. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
27<span style="margin: 0px;"> </span>No training. Drove to Asheville for
aircrew training. Flew a training sortie. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
25<span style="margin: 0px;"> </span>180.5 lb. Good day of training.
Decided to go a little heavier and slower. Bent press plus OH squat, 28k: 1 rpm
OTM for 20m = 10/10. Each rep took 20-25s. Trying to stretch and master each
position. Rested about 12m, then half snatch, 28k: 10m @ 6rpm, hand switch OTM
= 60 reps. Worked on deck railing for several hours. Feeling much better than
last few days. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>180.5 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
21-23<span style="margin: 0px;"> </span>Feeling really sick. Sore all over,
chills, nausea, fatigue.<span style="margin: 0px;"> </span>Lasted until
Monday. Did a few bent press/OH squats: 24k, 28k, 32k, 32k, 28k, 24k. Nothing
serious. Ended the day with a set of 40 pushups to beat Isaac.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>182 lb. Great workout today. Started with
bent press + overhead squat, 24k. Did 1 rep every :30, switching hands each
time, for 10m = 10/10. I see the benefit of doing the bent press in both the
windmill and squat style, so rather than choose, I did windmill bent presses,
then an overhead squat before lowering the bell to the shoulder. I may make
this my go-to grind for a while. I like the feeling of strength and
flexibility. Left side is great, but right is still a little tight in the
bottom position. Rested 5m, then hit a <b style="mso-bidi-font-weight: normal;">PR
in the half-snatch with 24k: 30m @ 9 rpm, hand switch OTM = 270 reps.</b> That’s
14,040 pounds. If I did this with a 28k bell, it would get me CMS with 20 reps
to spare. My goal is CMS in this lift, so I’m close. It was hard, but nothing
tried to give out. Shoulders, grip, legs, and lower back felt fine.
Conditioning was good. <span style="margin: 0px;"> </span>About an hour
after my workout, was cleaning the basement and gym. Decided to see if I could
deadlift 300. Got it in a slow, steady pull. It was hard, but I did it. I can’t
remember the last time I pulled 300, but it’s been at least since before I
moved out to my new place in the fall of 2015. Probably three years since I’ve
deadlifted this much.</div>
<br />
18<span style="margin: 0px;"> </span>182 lb. Worked on deck for several hours. Got
an arm workout using a pair of 36 inch bolt cutters to cut cattle panels for
deck. Wanted a little full-body strength work, so did 10 minutes of bent
pressing, 1 rep every :30, 24k. The pressing part is easy, but I’m having to
regain the flexibility to assume the correct postures. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
17<span style="margin: 0px;"> </span>Worked on deck bannisters for about 6
hours. Lots of cutting and carrying boards up stairs, bending and stooping,
etc. At Civil Air Patrol, ran a mile in 9:14, then played kickball with the
cadets. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
16<span style="margin: 0px;"> </span>183 lb. Bent press, 24k: 5 reps per side.
Half-snatch, 24k: 20m @ 9 rpm, hand switch OTM = 180 reps. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
13<span style="margin: 0px;"> </span>182 lb. Only worked with a 24k kettlebell
today. 5 windmills per arm, 5 presses per arm. Shoulders feel tight. Presses
were fine, but windmills were tough. Tried the setup for a bent press, but I’ve
lost the flexibility to do it. My shoulders might be jacked from heavy clean
and push presses with the barbell. Too much too soon. Half snatch: 20m @ 8rpm,
hand switch OTM = 160 reps. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
12<span style="margin: 0px;"> </span>Barbell clean and push press, full squat
clean: 4 singles @ 135 lb. Half snatch, 32k: 2m @ 6 rpm = 12 reps. Jerk, 2x24k:
4m @ 5 rpm = 20 reps. Snatch, 16k: 6m @ 16 rpm, 1 hand switch = 48/48 reps.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
10<span style="margin: 0px;"> </span>181 lb. Barbell clean and push press: 6
singles @ 135 lb. Clean and jerk: 3 singles @ 135 lb. Easy/moderate work all
day. Kettlebell training: half-snatch, 24k: 16m @ 8rpm (10 rpm for first 2m),
hand switch OTM = 132 snatches. Press, 24k: 5/5. Long cycle, 24k: 2m @ 8rpm =
16 reps. Roman Chair: 2x10 situps and back raises. Pullups: 2x7. Dips: 2x12. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
9<span style="margin: 0px;"> </span>Typical Monday- poor training day.
Always low energy on Mondays. Barbell clean and push press: 6 singles @ 135 lb.
Clean and power jerk: 4 singles @ 135 lb. Full squat clean on all reps. Rested
a few minutes, then long cycle clean and jerk, 28k: 4m @ 6rpm, hand switch OTM
= 24 reps. Rode the bike a few minutes, then called it a day. I am seeing
improvement in my clean technique. Hands are sore, probably from new barbell
work. Worked on floor and ceiling in the house. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>182 lb. Double jerk, 2x16: 3m @ 8rpm =
24 reps. Rested a few minutes, then half-snatch, 28k: 14m @ 8rpm, hand switch
OTM = 112 reps. Pullups: 2x7. Dips: 2x12.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
5<span style="margin: 0px;"> </span>Light construction work all day. Today’s
training: barbell clean and push press: 6 singles @ 120 lb. Barbell clean and
power jerk: 2 singles @ 120 lb. Full squat clean on all reps. Working on
technique, particularly the second pull.<span style="margin: 0px;">
</span>Kettlebell half snatch, 24k: 10m @ 10rpm, hand switch OTM = 100 reps.
Legs started to feel it at this pace. Cardio, grip, shoulders held out fine.
Rested 6m, then single clean and jerk, 12k: 10m @ 12 rpm, 1 hand switch =
60/60. Again, felt it more in legs than anywhere else.<span style="margin: 0px;"> </span>Pullups: 2x7. Dips, Roman Chair situps, Roman
Chair back extensions: 2x10. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
3<span style="margin: 0px;"> </span>Worked for several hours hanging wood
siding on house. Did my daily barbell work: clean and push press: 6 singles @
120. Clean and power jerk: 4 singles @ 120. Clean and strict press: 1 single @
120. At this point, the plan is to continue adding 5 pounds a week, doing
around 10 lifts each day.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
2<span style="margin: 0px;"> </span>Long Easter weekend, early day
yesterday. Ate too much. Ready to get back to clean eating and good training.
Barbell clean and push press: 6 singles @ 120 lb. Barbell clean and power jerk:
4 singles @ 120. Practiced conventional snatch, 12k: 8m @ 20 rpm, 1 hand switch
= 80/80 reps. Light weight, and not too hard, but could not have gotten 5m/arm
at this pace. Snatch mechanics felt good after lots of half-snatching. It may
be worthwhile to include some regular snatch training with lighter weights to
build endurance as I work on CMS in half snatch.<span style="margin: 0px;"> </span>Worked on deck railing for several hours. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-60165072149892411992018-03-06T05:44:00.002-08:002018-04-18T14:05:15.398-07:00March 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
28<span style="margin: 0px;"> </span>180.5 lb. Great training day. Started
with barbell work. Clean and push press, full squat clean. 1 rep with 135, but
it felt heavy, so 6 more singles with 115. Two single clean and power jerks,
115. Took about a minute between reps. Kettlebell work: half snatch, 24k: 22m @
8rpm, hand switch OTM = 176 reps. Legs and lungs were going strong, but
shoulders are not used to the barbell work, or the snatch volume, so I stopped.
Finished with two circuits of pullup (6 reps), dips (10 reps), Roman chair back
raises (10 reps), Roman chair situps (10 reps). Total 12 pullups, 20 each dips,
back raises, situps. Full range of motion of Roman chair work. Total session
took about 45 minutes. Finished feeling strong. Used BCAA’s before session. It
seems to really help. At less than $.50 a scoop, this may become a staple in my
routine. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
27<span style="margin: 0px;"> </span>180.5 lb. First day of good training in a
while. Planned to train yesterday, but ran out of time. Had a little delayed
soreness and fatigue after the big set of long cycle on the 21<sup>st</sup>, so
did not push it. Today’s session:<span style="margin: 0px;"> </span>Back
squat: 4 singles @ 155lb. Military press from racks: 4 singles @ 95 lb.
Deadlift: 4 singles @ 175 lb. Power clean and push press: 4 singles @ 135 lb.
All but clean and press were very easy. I want to include a Steve Justa singles
routine in my training to bring up strength levels, but I’m still not sure
which lifts to use. After today, I’m thinking about either power clean/push
press and back squats, or a combination power clean/front squat/push press.
This second option would give me the push/pull/squat I need. A few singles
everyday, increasing weight slow and steady, would fill some holes in my
strength training.<span style="margin: 0px;"> </span>I’ll play around and
see how it goes. After barbell work today, half snatch, 24k: 20m @ 8rpm, hand
switch every 1-2 minutes. 160 reps. Felt easy at this pace. Hardest on
shoulders- legs and lungs could have gone much longer.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
26<span style="margin: 0px;"> </span>No real training. In the evening, two
easy sets of pullups (8, 5) and dips (10, 8).</div>
<br />
<div style="margin: 0px 0px 10.66px;">
25<span style="margin: 0px;"> </span>No training. One set of 8 pullups. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>Busy all day. On my feet, but no training</div>
<br />
<div style="margin: 0px 0px 10.66px;">
22<span style="margin: 0px;"> </span>177 lb. After yesterday’s training, no
soreness or stiffness. Feel great, except for stuffy head, which I’ve had for
weeks. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
21<span style="margin: 0px;"> </span>177 lb. Single clean and jerk, 28k: 6m @
8rpm, hand switch OTM = 48 reps. Did not use chalk or spray my shirt with
water. It makes a big difference. Later, half-snatch, 28k: 4m @ 8rpm, hand
switch OTM = 32 reps. Spent about 20 minutes digging a hole for repair of the well
pump. Later in the afternoon, single clean and jerk, 28k: 30m @ 6rpm, hand
switch OTM = 180 reps. This is the second time I’ve done 180 with the 28k, and
this was much stronger than last year. Total time under the bells today: 40
minutes. Total reps long cycle: 228. 14,136 pounds lifted in long cycle. 1,984
pounds lifted in half snatch. Total tonnage: 16,120. I don’t always calculate
tonnage, but it’s useful to set benchmarks occasionally. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
20<span style="margin: 0px;"> </span>180 lb. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>180 lb. Single clean and jerk, 24k: 6m @
10 rpm, hand switch OTM = 60 reps. This pace is really hard on my legs. Half
snatch, 24k: 2m @ 10 rpm = 20 reps.<span style="margin: 0px;"> </span>Had
to stop because of respiratory difficulty. Rode the bike a few minutes, but
just could not breathe.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
16<span style="margin: 0px;"> </span>Long cycle clean and jerk, 12k: 10m @ 10
rpm, 1 hand switch = 50/50 reps. Later, played with 32k long cycle and half
snatches for a few minutes, then half snatch, 24k: 10m @ 8rpm, hand switch OTM
= 80 reps. Had long breaks between sets, working on house. </div>
<div style="margin: 0px 0px 10.66px;">
<div style="margin: 0px 0px 10.66px;">
15<span style="margin: 0px;"> </span>177 lb. Worked on hardwood flooring for
several hours. Throughout the day, did 5 sets of 10 pullups and 10 dips. 10
pullups is still difficult for me, but is much more manageable than before. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
14<span style="margin: 0px;"> </span>Today was a failure, from a training
perspective. Started long cycle, 2x16k. Did just over 2m @ 8rpm, and had to put
the bells down. Likewise with single clean and jerk with a 28k. My stomach
where my elbows rest was raw and abraded from Monday’s PR session. I usually
end my workouts with red places there, but they go away. These bruises are
turning blue, and the surface of the skin is raw. Perhaps the shirt I wore was
not soft enough for such use. Too painful to use proper technique, so I called
it a day.<b></b></div>
<div style="margin: 0px 0px 10.66px;">
12<span style="margin: 0px;"> </span>Pullups: 3.5, 3 with 16k added. Was
trying for 4, 3. Perhaps too heavy. I may drop to 25 lbs. and see how that
goes. Long cycle clean and jerk, 2x16k: 2x 2:30 @ 8rpm = 40 reps. 1:30 rest
between sets. Rested until full recovery, then half snatch, 28k: 20m @ 6rpm
(did 7 rpm the first 2m), hand switch OTM = 120 reps. This is probably a PR for
me in this lift. I used another serving of BCAA’s, and had lots of energy. I
could have lifted longer, but had localized fatigue in my shoulders, and did
not want to push it. I feel like if it were a test or competition, I had 30m in
me at this pace. <span style="margin: 0px;"> </span>Rested a couple hours,
then did an experiment with pushups: did 6 pushups a minute – 1 every 10s- resting
on all fours between reps. 10m @ 6rpm = 60 single pushups. Focused on perfect
form. Each rep was easy, of course, but I wanted an anterior chain exercise to
balance out all the snatches. </div>
<div style="margin: 0px 0px 10.66px;">
9<span style="margin: 0px;"> </span>178 lb. In the morning: pullups, dips:
3,3,2 with 16k added. Clean and front squat, 2x16k: 3,3,2. In the afternoon:
long cycle clean and jerk, 2x16k: 3 x 2m @ 8 rpm = 48 reps. Rested 5m, then
clean and jerk, 28k: 14m @ 6 rpm = 84 reps. Rested 5m, then started a set of
half-snatches. Got 2m @ 7rpm, but did not have steam to keep going. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
8<span style="margin: 0px;"> </span>178 lb. In the morning: pullups, dips:
3,2,2 with 16k added. Worked on well house for several hours of easy work. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> </span>179 lb. In the morning: pullups, dips:
3,2,1 with 16k added. Long cycle, 2x16k: 4 sets of 1:30 @ 8 rpm, 1m rest = 48
reps. Rested 10m because I needed to use my inhaler to stop wheezing. Long cycle,
28k: 12m @ 6 rpm, hand switch OTM = 72 reps. Rested 4m. Half-snatch, 28k: 10m @
7 rpm, hand switch OTM = 70 reps. Used an amino acid supplement powder (a free
sample from the vitamin store) before lifting. After I got my wheezing under
control, felt great. Lots of energy, could have lifted longer. Might give this
stuff a try. </div>
<br />
4<span style="margin: 0px;"> </span>180 lb. Long cycle, 2x16k: 6 sets of 1m
@ 8rpm, 1m rest = 48 reps. Rested 5m, then long cycle, 28k: 10m @ 6 rpm, hand
switch OTM = 60 reps. Rest 5m, then half-snatch, 28k: 10m @ 7 rpm, hand switch
OTM = 70 reps. Worked about an hour building the roof of the wellhouse. Later,
10 pullups, 10 dips. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
3<span style="margin: 0px;"> </span>Long cycle, 2x16k: 5 sets of 1m @
8rpm, 1m rest = 40 reps. Rested 1m, then long cycle, 28k, 10m @ 6 rpm, hand
switch OTM = 60 reps. Rested 5m, then half-snatch, 28k, 10m @ 6 rpm, hand
switch OTM = 60 reps. Rested about 20m until fully recovered, then 3 sets of 5
pullups, dips, and squats with 135 lb. <span style="margin: 0px;"> </span></div>
<br />
<div style="margin: 0px 0px 10.66px;">
1<span style="margin: 0px;"> </span>177 lb. Long cycle, 2x16k: 4m @ 5rpm =
20 reps. Long cycle clean and jerk, 32k: 2m @ 5rpm = 10 reps. Stopped there
because I started wheezing. This cold, wet air is really getting to me. Better
to try again tomorrow than to trigger an asthma attack. Did 10 pullups. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-4820656084474986792018-02-05T16:11:00.001-08:002018-03-06T05:44:00.576-08:00February 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 10.66px;">
27<span style="margin: 0px;"> </span>177 lb. Long
cycle, 2x16k: 5m @ 6rpm = 30 reps. Testing flexibility and technique of double
long cycle, since I have not trained it in a while. Overhead rack with two
bells was a little stiff. Everything else felt fine. I may include double long
cycle a few times a week to keep it up. Rested 5m, then single clean and jerk,
32k: 10m @ 5rpm, hand switch OTM = 50 reps. Rested 5m, then half snatch, 28k:
10m @ 6rpm, hand switch OTM = 60 reps. Rested 5m, then 3 easy circuits of 5
pullups, 5 dips, and 5 back squats with 135 lb. Basic strength and mobility
training. I’m considering working my weight down to 165 to drop a weight class.
I’m down 5 pounds this month without really working hard at it, just cleaning
up my diet. We’ll see.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
24<span style="margin: 0px;"> </span>178 lb.
Worked cutting tile all afternoon. Did 2x8 wide-grip pullups, and a set of 10
dips.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
23<span style="margin: 0px;"> </span>Light
construction- built framework for well house. Easy day.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
22<span style="margin: 0px;"> </span>176 lb.
Half-snatch, 28k. Warm up, then 20m @ 6rpm = 120 reps. Hand switch OTM. Lungs
felt great. Shoulders started to fatigue before anything else. Probably could
not have gone 30 minutes with shoulders, but cardio felt like I could go
forever at this pace. I’m glad to see that I have not lost much endurance.
Finished antibiotics today and feel great. Taking the day off from pullups. Cut
a load of boards and started building the well house. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
21<span style="margin: 0px;"> </span>Pullups: 11,
10. Starting to take their toll on me. Low-level soreness in elbows, shoulders.
I’ll experiment with ways to keep my max set number climbing without so much
volume. Perhaps a max set and then weighted sets of five? I may just need to
switch to pullups every other day- five days a week may be too much. Maybe
something like 3x8-10, supersetted with dips.<span style="margin: 0px;">
</span>No other training today. Installed hardwood flooring for four hours.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
20<span style="margin: 0px;"> </span>Pullups:
11,10,9,8,8. Dips: 1 set of 12. About five hours of manual labor, installing
hardwood floor.</div>
<div style="margin: 0px 0px 10.66px;">
19<span style="margin: 0px;"> </span>178 lb.
Pullups: 11,10,9,8,7. Dips: 3x12. It’s easier to get downstairs to the dip
stand three times than five. Dug and poured footing for the wellhouse in the
morning. Layed block in the afternoon. Practiced a few pistol squats throughout
the day. I’m getting back in the groove of pistols so I can do the fighter
pullup program with them. I’ll start with 3,2,1 and work my way up. I was going
to do dips, pullups, and deadlifts, but with everything I’ve got going on, I’m
not deadlifting much these days. The portability of pistols makes them the leg
exercise of choice. I might also add a heavy press, since I can keep a kettlebell
close by and do the kind of rep scheme that has worked with pullups. Between
pullups, dips, presses, and pistols, I should be able to maintain and build
strength. When I can get back to serious cardio work and incorporate high rep
kettlebell ballistics again, I can get back to my goals. Candidate for Master
of Sport in the half-snatch half-marathon is a very real possibility- just over
8 rpm for 30 minutes with a 28k. <span style="margin: 0px;"> </span>I’m
keeping an eye on my elbow tendons with all these pullups. So far, so good. Last
time I did high reps for an extended period of time I developed tendonosis, but
this time I’m using an overhand grip and balancing the pullups with dips, and
everything feels great.</div>
<div style="margin: 0px 0px 10.66px;">
16<span style="margin: 0px;"> </span>Pullups:
10,10,9,8,7. Then an extra set of 10 in the late afternoon. 54 reps total. Dips:
2x15. Practiced a few pistol squats.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
15<span style="margin: 0px;"> </span>177.5 lb.
Pullups: 10,9,8,8,7 = 42. Dips: 10,9,8,8,7 = 42. Painted exterior of the house
for 6 hours.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
14<span style="margin: 0px;"> </span>Pullups:
10,9,8,7,7. Loaded and unloaded 800 pounds of Sakrete, lots of lumber.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
13<span style="margin: 0px;"> </span>Did not feel
well. Skipped training. Still tight in the chest, using inhaler and Primatene.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
12<span style="margin: 0px;"> </span>Pullups:
10,9,8,7,6 = 40. First time doing double-digit pullups in several years. The
fighter pullup program calls for completing last week, then taking a few days
off and testing. Rather than testing an all-out max, I decided to just keep
going. No sign of elbow trouble this time around.<span style="margin: 0px;"> </span>Dips: 9,9,8,7,6 = 39. Still very asthmatic,
tight chest, wheezing. Using inhaler. I hope I don’t return to training and
find that my endurance has gone through the floor. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
9<span style="margin: 0px;"> </span>Pullups:
9,9,8,7,6 = 39. Dips: 9,9,8,7,6 = 39. Started second round of antibiotics. Feel
strong, but can’t breathe. Wheezing, coughing, feels like the asthma I had as a
kid. </div>
<br />
<div style="margin: 0px 0px 10.66px;">
8<span style="margin: 0px;"> </span>178 lb.
Pullups: 9,8,8,7,6 = 38. Dips: 9,8,8,7,6 = 38</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<div style="margin: 0px 0px 10.66px;">
7<span style="margin: 0px;"> 178 lb. </span>Pullups:
9,8,7,7,6= 37.<span style="margin: 0px;"> </span>Dips: 9,8,7,7,6= 37.</div>
<br />
<div style="margin: 0px 0px 10.66px;">
6<span style="margin: 0px;"> </span>Pullups:
9,8,7,6,6= 36. Dips: 9,8,7,6,6 = 36. Deadlifts: 5,3,2 @ 210. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<div style="margin: 0px 0px 11px;">
5<span style="margin: 0px;"> </span>Pullups:
9,8,7,6,5 = 35. Dips: 9,8,7,6,5 = 35. 9 pullups went up easier than the first
set of 8 last week. Feeling strong, but get winded easily still. Deadlift:
5,3,2 @ 205.</div>
<br />
<div style="margin: 0px 0px 11px;">
4<span style="margin: 0px;"> </span>179 lb. </div>
<br />
<div style="margin: 0px 0px 11px;">
3<span style="margin: 0px;"> </span>No training,
but worked on laying hardwood flooring. Tired easily, wheezing. Antibiotics
don’t seem to be clearing this up. I feel physically strong, but no endurance.
Thinking about deadlifts. Going to drop the weight from 255 to 205 and work
back up. I want to keep it about 70% effort. </div>
<br />
<div style="margin: 0px 0px 11px;">
2<span style="margin: 0px;"> </span>Pullups:
8,8,7,6,5 = 33. No dips. Pullups much easier than earlier in the week. Both
sets of 8 went up smoothly, so I won’t repeat this week. I’ll start with 9 reps
on Monday.</div>
<br />
<div style="margin: 0px 0px 11px;">
1<span style="margin: 0px;"> </span>182 lb.
Pullups/Dips: 8,7,7,6,5 = 32. Long Cycle, 28k: 10m @ 6 rpm, hand switch OTM =
60 reps. A few reps of half snatch, but started wheezing again. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-68172353723254309012018-01-10T15:25:00.001-08:002018-02-05T16:10:31.077-08:00January 2018 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0px 0px 11px;">
31<span style="margin: 0px;"> </span>Pullups/Dips:
8,7,6,6,5 = 32 reps</div>
<br />
<div style="margin: 0px 0px 11px;">
30<span style="margin: 0px;"> </span>Pullups/Dips:
8,7,6,5,5 = 31 reps. Deadlift: 5 singles @ 255 lb. Half snatch, 28k: 20m @ 6
rpm = 120 reps. Felt better for the first time in a long time. Went for a long,
slow set, and felt good throughout. I’m glad to not have lost much endurance.
Eight pullups were hard, last rep was ugly. If it’s not easier by the end of
the week, I may repeat this week’s workload. Dips were easy, but that’s
intentional. Deadlifts at 255 are getting easier. This is not a heavy weight,
but I’ve done no heavy grinds in a long time. Working out my groove, and
staying tight. Looking forward to handling 300+ pounds in a few months of easy
training. </div>
<br />
<div style="margin: 0px 0px 11px;">
29<span style="margin: 0px;"> </span>Pullups/Dips:
8,7,6,5,4 = 30 reps. Went to the doctor with sinus infection, got antibiotics.
Looking forward to serious training again.</div>
<div style="margin: 0px 0px 11px;">
<div style="margin: 0px 0px 11px;">
27<span style="margin: 0px;"> </span>Weight 180
lb. deadlifts: 3 singles @ 215. 2 singles @ 255. Dips: 7,7,6,5,4 = 29 to make
up for yesterday. Pressed a 32k with each arm just to test. It goes up with a
moderate effort. Cleaned the basement out- lots of walking around, but no
really hard work.</div>
<br />
<div style="margin: 0px 0px 11px;">
26<span style="margin: 0px;"> </span>Pullups:
7,7,6,5,4 = 29. No other work. Very congested. Hard to breathe.</div>
<br />
<div style="margin: 0px 0px 11px;">
25<span style="margin: 0px;"> </span>Pullups/Dips:
7,6,6,5,4 = 28. No deadlifts. Worked on hardwood flooring for several hours.
Still have a stiff neck.</div>
<br />
<div style="margin: 0px 0px 11px;">
24<span style="margin: 0px;"> </span>Pullups/Dips:
7,6,5,5,4 = 27. Deadlift: 5 singles @ 215. Tried to do half-snatch training
with 28k, but have a kink in my neck which did not like the weight. Did 4m of
snatches with a 16k, got 35/35. </div>
<br />
<div style="margin: 0px 0px 11px;">
23<span style="margin: 0px;"> </span>Pullups/Dips:
7,6,5,4,4 = 26. Deadlift: 5 singles @ 215.</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<div style="margin: 0px 0px 11px;">
22<span style="margin: 0px;"> </span>Pullups, dips:
7,6,54,3 = 25. Deadlifts: 5 singles @ 215 lb. Half snatch, 28k: 12m @ 8rpm. Did
10 rpm last two minutes, for an even 100 reps in 12m. Unloaded and stacked 25
bales of hay.</div>
<br />
<div style="margin: 0px 0px 11px;">
20<span style="margin: 0px;"> </span>Weight 182.
No training last few days because of extreme cold, and not feeling well. I’m
feeling better, so I’ll start back on Monday with 7 reps on the pullups, and
215 on the deadlift, repeating the training week I should have had this week.
Have had time to reflect on a training plan and goals for the first part of the
year. I’m going to continue dips, pullups, and deadlifts for overall strength
development. I’ll follow the fighter pullup program until I can’t anymore, then
probably settle in to three sets of 70-80% to keep strength and build mass. I’m
also considering adding weight and dropping back to 5 reps, then working my way
back up through the Fighter Pullup program. I’m still progressing with what I’m
doing, so that can wait. The dips will match the pullups rep-for-rep, even
though they are easier. They are primarily to balance the chins, as well as to
build some muscle. For the deadlift, I’ll continue doing 5-7 singles on
weekdays, increasing the weight by 5 or 10 pounds a week. As long as it does
not affect my other training, I’ll keep progressing. This is the Steve Justa
singles program, and has been proven to build up the deadlift over time. For
kettlebell training, I’m setting a goal of CMS in the half-snatch. That will
require 250 reps in 30 minutes with a 28k in my weight class. I’m going to
follow the Bogatyr Endurance template of three sets of up to 10 minutes each on
most training days, including the half-snatch, long cycle, and jerks or swings.
Every so often, I’ll push for a longer set. When I can do three sets of 80 with
less than 5m rest between them, I’ll go for CMS. Hopefully there will be a meet
somewhere close this year, and I can compete. MS is 350 reps, though, and 12
rpm is still very fast for me. I’m planning to do kettlebell sets 3 days a
week. As long as my endurance keeps up, I’ll let that be my cardio, along with
manual labor. If I start to lag, I’ll add some easy cardio- jogging or hiking. </div>
<br />
<div style="margin: 0px 0px 11px;">
17<span style="margin: 0px;"> </span>Pullups: 7.
Shoveled snow for about 15 minutes. A few pushups. Not feeling well at all.</div>
<br />
<div style="margin: 0px 0px 11px;">
16<span style="margin: 0px;"> </span>Pullups: 7,6,
= 13. Feeling very congested, coughing.</div>
<br />
<div style="margin: 0px 0px 11px;">
15<span style="margin: 0px;"> </span>Weight: 182.
Pullups: 7,6,5,4,3 = 25. Deadlift: 5 singles @ 215. Half snatch, 28k: 10m @
7rpm, hand switch on the minute. Very cold in the gym. Training started me
coughing and wheezing, so I cut it short. May be coming down with something. </div>
<br />
<div style="margin: 0px 0px 11px;">
12<span style="margin: 0px;"> </span>Pullups,
Dips: 6,6,5,4,3 = 24. Deadlift: 7 singles @ 205. </div>
<br />
<div style="margin: 0px 0px 11px;">
11- <span style="margin: 0px;"> </span>Pullups,
Dips: 6,5,5,4,3 = 23.</div>
<br />
10-<span style="margin: 0px;"> </span>Pullups,
Dips: 6,5,4,4,3 = 22. Deadlift: 5 singles @ 205. Half snatch, 28k: 10m @ 7rpm =
70 reps. Rest 5m, then long cycle clean and jerk, 28k: 10m @ 7rpm = 70 reps.
Rest 5m, then jerk, 28k: 10m @ 8rpm = 80 reps. Total 220 reps with the 28k. All
hand switches on the minute. Felt strong throughout. Recovered quickly after
training. A little warmer than in the last few days. </div>
<br />
<div style="margin: 0px 0px 11px;">
9-<span style="margin: 0px;"> </span>Pullups,
Dips: 6,5,4,3,3 = 21. Deadlift: 7 singles @ 205.</div>
<br />
<div style="margin: 0px 0px 11px;">
8- <span style="margin: 0px;"> </span>Pullups,
Dips: 6,5,4,3,2 = 20. Deadlift: 7 singles @ 205 lb. Half snatch, 28k: 10m @ 6
rpm = 60 reps. 5m rest. Single clean and jerk, 28k: 10m @ 6 rpm = 60 reps. About
32 degrees in the gym.</div>
<br />
<div style="margin: 0px 0px 11px;">
5-<span style="margin: 0px;"> </span>Pullups,
Dips: 5,5,4,3,2 = 19. Deadlift: 7 singles @ 205 lb. About 26 degrees in the
gym.</div>
<br />
<div style="margin: 0px 0px 11px;">
4-<span style="margin: 0px;"> </span>Pullups,
Dips: 5,4,4,3,2 = 18. Deadlift: 7 singles @ 150 lb. Single clean and jerk, 28k:
20m @ 5rpm = 100 reps. Hand switch on the minute. Later in the evening, pushup
ladders with Isaac and Dorian. 42 reps total. </div>
<br />
<div style="margin: 0px 0px 11px;">
3-<span style="margin: 0px;"> </span>Pullups,
Dips:5,4,3,3,2 = 17. Deadlift: 7 singles at 145 lb. Some light construction
work.</div>
<br />
<div style="margin: 0px 0px 11px;">
2- <span style="margin: 0px;"> </span>Pullups,
Dips: 5,4,3,2,2 = 16. Deadlift: 7 singles @ 140 lb., focus on regaining tension
and groove. Single clean and jerk, 28k: 10 minutes @ 6rpm, hand switch on the
minute.</div>
<br />
<div style="margin: 0px 0px 11px;">
1-<span style="margin: 0px;"> </span>Pullups,
Dips: 5,4,3,2,1 = 15. Deadlift: 5,3,2 @ 135. Starting back deadlifting this
year, starting with low weight. </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5183537569113285729.post-40507318386646881612017-12-07T14:44:00.001-08:002017-12-12T13:22:06.868-08:00December 2017 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
Dec. 7- Kettlebell marathon training around mid-day. 10 minutes each of long cycle, half snatch, and jerk with 28k kettlebell. 6 rpm, hand switch on the minute, 5 min rest between sets. In the evening, 15 minutes (5 miles) on the Airdyne at the gym, then 50, 25 Hindu squats, 25 Hindu pushups, and some easy neck bridging. 8 minutes in the sauna, then 12 minutes in the hot tub.<br />
<br />
Dec. 10- Single clean and jerk, 28k: 12m @ 6rpm = 72 reps. Hand switch on the minute. Hindu squats: 60. Hindu pushups: 25. 3 short back bridges.<br />
<br />
Dec. 12- Pullups: 6, 4, then 1 rep every :30 for 20 reps (10m). 30 reps total. Dips: 10, 8.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-62493128878510520542017-11-06T16:02:00.002-08:002017-11-16T16:34:49.345-08:00November 2017 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
Nov 16- Worked on hardwood floors for several hours. Took a break to train. Did <i>die kette</i> with the stoplight set: 16k, 24k, 32k. Snatch, press, clean, jerk. Did a pullup after each 32k set. Set a timer for 30 minutes. Got through it 13 times. Total of 39 reps per arm of snatch, press (push press for 32k), clean, jerk. 15 pullups. 30 minutes of good cardio. The more I do Goerner's workout, the more I like it. Lots of volume, variety, work capacity.<br />
<br />
November 14- Worked on flooring for 10 hours straight. Very painful for knees and lower back.<br />
<br />
November 10- Worked on wood ceilings for several hours. Took a break and did a 10 minute set of of <i>die kette</i> with a single 32k bell. Snatch, press, clean, jerk. Got through it 10 times per arm.<br />
<i><br /></i>
Nov. 8- did light work in house for 3 hours. Training: did <i>die kette</i> with 8 kettlebells, a la Herman Goerner. Used 12k, 16k, 18k, 20k, 22k, 24k, 26k, 32k. Snatch, press, clean, jerk. Left hand, then right, worked from 12k to 32k, then a pullup, then started over. Each cycle took about 6 minutes. Went through it all 5 times in 29 minutes. 80 reps each of snatch, press, clean, and jerk.<br />
<i><br /></i>
Nov. 6- Single clean and jerk, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Half snatch, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Jerk, 32k: 6m @ 6rpm = 36 reps. Switched hands on the minute. Pullups: 15 reps in sets of 2 and 3. Pushups: 20 reps using Cooper cadence. 6 hours installing tongue and groove ceiling.<br />
<br />
Nov. 3- Single clean and jerk, changing hands every rep, 32k: 10m @ 5rpm. 50 cleans, 50 jerks, 50 swings. Worked on house for several hours.<br />
<br />
Nov. 1- Half snatch, 32k. 2 sets of 5. Then 30 reps, changing hands every rep. 30 swings, 40 half snatches. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5183537569113285729.post-84744001051399743222017-08-28T13:25:00.001-07:002017-08-28T13:25:33.124-07:00Half marathon training: 420 jerks with 22k<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/sOa0AgzLUwk" width="459"></iframe><br /><br />
I've decided to train toward earning Master of Sport in half marathon at a kettlebell meet in January. At my bodyweight, I need 400 reps with 28k. This is a test at 7rpm with 22k. Got 30 minutes. 420 reps.Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-5183537569113285729.post-66754165908656364312017-08-21T08:29:00.001-07:002017-08-23T14:00:06.542-07:00August 2017 Training Log<div dir="ltr" style="text-align: left;" trbidi="on">
I've been training faithfully, but without internet access at home, have not been keeping up with my log here.<br />
<br />
Aug 23- Worked on the deck for about 45 minutes, easy work. Just laying boards. Trained after. Single clean and jerk. Warm up: 2m @ 8rpm with 28k. Work set: 10m @ 8rpm with 24k = 80 reps. Squats, 135 lb.: 2x5. Superset dips and chins. 10 sets of 2 chins, 4 dips = 20 chins, 40 dips. Then unloaded and carried 30 bales of hay.<br />
<br />
Aug 22- Worked for 8 hours building a deck overhead. Very hot outside, very heavy work. Kept working at a moderate pace.<br />
<br />
Aug 21- 184 lb. Single clean and jerk, 18k: 30m @ 10rpm = 300 reps. Then 5 squats with 135 lb., 2x10 dips, and 5x2 pullups. </div>
Unknownnoreply@blogger.com0